9/2/2014

Great work today.  WoD was a little different than normal but still really really tough.

AMRAP 30 Minutes
 - Burpees were about 12 per round across the grass
 - Running between stations just shy of 1/4 mile per round
 - Box jump was on 16" box
 - All done outdoors in the heat and the sun

Long Jump Burpees

5-10-15
Knees to Elbows

25-35-50
Dips

10-20-30
Box Jumps

25-35-50
Decline Push Ups

Ajay - Middle - 2 + Burpees + K2E + Dips + Box Jumps

Bhanu - Middle - 2 + Burpees + K2E + Dips (started late, did 25 minutes or so)

Dinesh - Middle - 2 + Burpees + K2E + Dips + Box Jumps + 12 Push Ups

Inder - Middle - 4 + Burpees + K2E (Did knee raises instead of K2E)

Scott - Hard - 3 + Burpees + K2E

Sirish - Hard - 1 round, stopped due to wrist

Vijay - Hard - 2 + Burpees

7/22/2014

Stations
4x (50 seconds work, 10 seconds rest)
Plank Rows
Jump Rope
Sit Ups
Level 1 Drill
Static Squat
Russian Twists
Shoulder Press
Liners
Dips

10/18/13

Class is growing... had 6 people today including me.

3x - Stations - timer is person doing jump rope

(Dinesh and Bhanu joined part way through)

50 Jump Rope

Russian twists

Mountain Climbers

Shoulder Press

Plank

Tabata Squats

Bhanu - 20,20,20,20,18,14,16,12=140

Dinesh - 18,14,14,15,11,12,10,10=104

Purvaja - 11,9,7,5,6,5,7,7=57

Scott - 24,22,22,20,21,18,19,18=168

Siva - 20,14,11,10,12,8,9,8=92

Suresh - 13,12,13,6,9,9,10,__=72

Deadlift – Focused on form first then weight

- Purvaja - 2 x 1 @ 45#

- Bhanu, Dinesh, Siva, Suresh - worked up from 45-95-135 for 3 reps each

- Scott 5x 275#

10/10/13

3x 1 minute each:

Push ups, Decline Push Ups, Decline Push Ups
Side Bends (15#, 25#, 45#)
Calf Raises (2x15#, 2x25#, 2x45#)
Shoulder Press (2x7.5#, 2x20#, 2x25#)
Left Plank
Right Plank
Russian Twists (0, 0, 25#)
Back Extensions (floor, bosu, bosu @10#)
Plank
Supine Row, Supine Row, Row @25#

2 minute Rest



Bench Press

Purvaja - 3x 2x10#
Siva - 5x 95, 2x 115
Scott 3x 225