1/13/2015

Scott and Kira - Day 2 at Crossfit Norcal at night

11/13/2014

7/1/2014

"Ball 50" - timed - 13:33 (PR from almost 5 years ago was 14:22 - 11/7/2009)
With 20# ball
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunge steps
50 Sit ups
50 Burpees
50 Sit ups

20-15-10-5
Deadlift @115% bodyweight
Pull Ups
Dips
Push ups

1/24/2014

Burpee Challenge – Day 89

5x

10 Burpees
9 dips

8  Squats

7 Sit Ups 

6 Bench Press
5 Shoulder Press

4 (Each) Lunges

3 Burpees

2 Diamond Push Ups

1 Pull Up

20 (Each side) partner side ball throw

24 Burpees to make for Burpee Challenge

11/19/2013

Plans changed today due to small group.  Did weights instead of interval.

Burpee Challenge - day 23

3x
(Each side) partner side ball throw @20#
30-50 bicycle sit ups
30-60 second plank

3x Bench Press
2x Shoulder Press

Bench Press
Scott - 185-205
Rahul - 155-165-175
Vijaya - 95-115-115

Shoulder Press
Scott - 95
Rahul - 60-70-60
Vijaya - 2x25
Purvaja - 3 sets @ 2x10

Purvaja
3x
Wall Push Ups (sub for bench press)
Shoulder press @ 2x10#
Rows @10#
Dips
20 second static leg raise

1x10 (each side) side ball throw @20#

Scott
3x (with 20# weight vest)
10 pull ups
10 Dips
10 Supine Rows