Workouts
4/30/08
GI Jane: 100 burpee pullups for time
Jeff 17:48
Mark 18:38
Kyle 19:13
Doug 19:40
Seth 21:52
Lee 24:04
Kirk 25:38
Kristin 26:07
Sarah 20:47 (mod) lost 3 nails
Eric W 15:15 on rings
4/29/08
Barbell thrusters 1-1-1-1-1-1-1
John G 185
Kyle 180
Mark 165
Seth 160
Kevin 155
Jeff 150
Kirk 145
Sarah 75
Weighted pullups 1-1-1-1-1-1-1
Eric W 70
4/28/08
5rds: 15 hang power snatch (95/65#), run 400m
Mark 20:44
Kyle 21:35
Dorothy 20:17 55#
Doug 17:45 75#
Eric W 22:54 75#
Kevin 23:00 75#
Kirk 19:53 65#
Sarah 19:59 35#
4/27/08
Rest Day
4/26/08
The 500: 50 reps each box jump, jumping pullups, kettlebell swing 16k(12k), walking lunge, knees to elbows, push press 45#(30#), back extentions, wallball 20#(14#), burpees, doubleunders
Jeff 33:02
Sarah 36:11pr
Eric W 37:25pr
Kirk pr
Alyssa 40:39pr
Alyssa, we enjoyed having you work out with us. Good luck in LA!
4/25/08
Deadlift 3-3-3-3-3
Kyle 345
Jeff 345
Eric C 325
Seth 305
Kirk 275
Doug 275
Eric W 275
Lee 195
Nicole 195
Angie: 100 pullups, pushups, situps, squats
Eric C 25:09
Kyle 25:30
Nicole
Lee 51:32
Delilah 31:19 sub 6#ball throws for squats
4/24/08
Cindy: 20 minutes as many rds as possible of 5 pullups, 10 pushups, 15 squats
Seth 16+5/4pr
Nicole 13+5/7
Eric W 13+5/6
Doug 13+4 ring pushups
Alyssa 12+5/9
Sarah 8+4pr
Beth 7+5/10/7
Meredith 10+5 knee pushups, situps for squats
4/23/08
Weighted pullups 1-1-1-1-1-1-1
Seth 85pr
Kyle 80pr
Jeff 77.5pr
Nicole 40pr
Delilah 40pr
Dorothy 32.5pr
Kirk 30
Alyssa 10pr
4/22/08
Back Squat 5-5-5-5-5
John G 300
Kevin 260
Kyle 240
Seth 235
Eric C 220
Eric W 190
Jeff 185
Doug 170
Kirk 155
David 155
Alyssa 130
Shayne 100
4/21/08
Shoulder press 3-3-3-3-3
Kyle 140
Seth 130
Eric C 130
Jeff 100
Kristin 65
Delilah 55
21-15-9 Squat to box jump w/10# ball, pullups, ring pushups
Doug 11:16
4/20/08
Rest Day
4/19/08
Tabata wallball(20/14#), burpees, doubleunders, handstand pushups, kettlebell swings (24/16k)
Alyssa 26,30,77,46,37
Kyle 80,38,26,20,47
Sarah 40,31,63,37,61 10# ball
Eric W 54,27,74,static hold,35
Tabata ball throw 6#, db curl 10#, db press 10#, db SLDL 10#, knee raises
Delilah 100,67,59,72,60
Elizabeth: 21-15-9 135# clean, ring dips
Jeff 10:06pr
Kent 11:55pr
4/18/08
Michael: 3 rds 800m run, 50 back extentions, 50 situps
Kristin 20:41 SLDL
Jeff 22:26
Kent 23:18 SLDL
Eric C 24:10
Doug 24:53 SLDL
Alyssa 25:07 SLDL
George 27:26 pr SLDL
Seth 27:54 pr
Eric W 28:23 pr SLDL
Delilah 17:39 supermans and situps
4/17/08
Elizabeth: 21-15-9 of clean 135/95#, ring dips
Doug 15:06 100#
Alyssa 19:45 75# 1 band dips
Kristin 16:55 75# 2 band dips
Sarah 16:32 55# 3x bar dips
Jen 14:19 35# 3x bar dips
Serina 17:15 35# 3x bar dips
4/16/08
Nancy: 5 rds of 400m run, 95/65# overhead squat
Kent 16:14
Seth 20:00
Kyle 22:40
Eric C 22:06 75# rowing
Kristin 16:09 45#
Kevin 19:03 65#
Sarah 16:25 35#
David 17:40 40#
4/15/08
Quarter gone bad: 5 rds for total reps of 135/95# thruster 15 sec, 45 sec rest, 50/35# weighted pullup 15 sec, 45 sec rest, burpees 15 sec, 45 sec rest
Kyle 67
Kent 66
Seth 56
John G 62 30# pullups
Nicole 61 75#thrusters/25#pullups
Alyssa 58 75#thrusters/5#pullups
Lee 64 75#thrusters/reg pullups
Sarah 47 65# thrusters/reg pullups
Kevin 83 95#thrusters/1 band
Kirk 84 65#thrusters/reg pullups
Eric W 73 145# front squats/35#pullups
4/14/08
Hang power clean 1-1-1-1-1-1-1
John G 205
Kyle 195
Kent 180
Seth 170
Eric C 170
Jeff 135
Dorothy 120
Alyssa 100
Nicole 100
4/13/08
Rest Day
4/12/08
Presidential Physical Fitness testing. We'll do the following exercises: situps 1min, shuttle run, max pullups, pushups 1 min, and v-sit and reach.
| sit | s run | V sit | pull | push | |
| Eric C | 50 | 10.1 | 2 | 11 | 52 |
Kent |
60 |
11.4 |
1 | 14 | 45 |
| Eric W | 49 | 10.0 | -4 | 13 | 30 |
| Kristin | 50 | 11.9 | 11 | 1 | 41 |
| Seth | 43 | 11.8 | 2 | 12 | 42 |
| Sarah | 46 | 11.0 | 2 | 2 | 31 |
Kevin |
34 |
10.4 |
6 | 2 | 24 |
4/11/08
Karen: 150 wallball 20#/14#
Kyle 10:00
Eric C 10:46
Doug 11:36
Seth 12:51
Kristin 13:49
John G 14:01
Lee 17:08 10#
Alyssa 17:20 10#
Jeff 4:02 1/2
4/10/08
Eric W's birthday workout. 5rds: 7 dumbbell hang cleans, 7 db thrusters, 6 oly lunges, 7 push & pulls, 7 db front squats
Kyle 16:08 30#
Eric W 16:14 25#
Doug 17:27 25#
Kevin 20:18 20#
Nicole 10:26 10#
Sarah 12:46 10#
4/9/08
Kelly: 5rds 400m run, 30 box jump, 30 wallball 20/14#
Mark 30:50
Nicole 31:52
Kristin 33:31
Dorothy 33:41 24" box
Seth 34:32
Eric W 35:44
Kevin 43:26
George 41:46 16# ball
Sarah 29:58 6# ball
4/8/08
Shoulder press 5x1
Push press 5x3
Push jerk 5x5
John G 160/160/125
Seth 135/150/145
Mark 145/155/125
Kevin 125/145/140
Eric C 125/145/130
Doug 120/125/115
Jeff 105/120/130
Kirk 105/115/130
Lee 75pr/80/75
Alyssa 60/70/70
Kyle did Elizabeth: 17:04 125#
Eric W did Gwen: 15x85#, 12x95#, 9x105#
4/7/08
Do 1 pullup the first minute, 2 the second...
Jeff 14+12
Doug 14+10pr
Kyle 12+11
Kent 12+8pr
Eric C 11+11
Seth 11+1pr
Eric W 10+10
Dorothy 10+5pr
George 9+7pr
Nicole 9+3
Kristin 7+7
Kirk 7
Lee 10+9 1 band
Sarah 10+4 1 band pr
Kevin 11+6 2 bands pr
4/6/08
Rest Day
4/5/08
Crossfit Total: Back Squat, Shoulder Press, Deadlift 1 rep each
John G 900 (350/160/390) pr
Kyle 815 (275/145/395) pr
Jeff 710 (215/130/285)
Kent 695 (260/125/310)
Eric C 685 (235/135/315)
Seth 670 (255/130/285)
Kirk 555 (170/100/285)
Eric W 520 (225/0/295)
Nicole 425 (160/80/185)
Lee 400 (160/75/165)
Alyssa 395 (150/65/180)
Sarah 395 (150/60/185) pr
4/4/08
Gwen: 15-12-9 Clean and Jerk. Touch and go on the floor. Regripping the bar is a foul. No dumping. Use the same weight for each set. Rest between sets.
Kyle 105/105/105
Seth 95/95/115
John G 95/95/115
Doug 75/80/85
Kirk 75/75/95
Alyssa 55/55/55
Kristin 55/55/55
Lee 55/55/55
Jeff 115/FF/105
4/3/08
Deadlift 5-5-5-5-5
Eric C 315#
Kyle 315#
Kent 295#
Doug 275#
Lee 170#
Nicole 160#
Sarah 160#
The 300: 25 pullups, 50 deadlift 135/95#, 50 pushups, 50 box jumps 20", 50 floor wipers, 50 kettlebell clean & press 16/12k, 25 pullups
Seth 22:50
John G 25:26
4/2/08
Fran: 21-15-9 barbell thrusters 95/65#, pullups
Jeff 7:55
Kent 9:05
Kyle 9:28
Doug 9:43
Dorothy 10:32
Seth 11:03
Mark 11:35 1 band
Kirk 17:04 neg pullups
Sarah 8:27 45#, 1 band
Kevin 11:04 75#, 2 bands
Kristin 8:47 35#, 1 band
Elaine 8:57 20#, bodyrows
Eric 6:55 frontsquats for thrusters
4/1/08
The 300: 25 pullups, 50 deadlift 135/95#, 50 pushups, 50 box jumps 20", 50 floor wipers, 50 kettlebell clean & press 16/12k, 25 pullups
Kent 23:36
Jeff 24:00
Seth 24:26
Kyle 25:26
Dorothy 30:11
Alyssa 36:02
Kirk 49:13 2 bands
Archived Workouts