Workouts
2/29/08
Back Squat 3-3-3-3-3
Seth 225# pr
Kent 205#
Kyle 205#
Dorothy 175# pr
Doug 175#
Jeff 165#
Jamie 130#
Delilah 130#
Erica 95#
Olivia 60#
2/28/08
Rest Day
2/27/08
Jackie: 1000m row, 50 barbell thrusters 45#(30#), 30 pullups
Seth 16:44 w/20# vest
Douglas 8:43
Jeff 9:24
Kent 10:18
Eric 13:00
George 13:35
Delilah 11:02 35#
Dorothy 14:45 35#
Kristin 15:36
Alyssa 16:07
Erica 12ish bodyrows
Sarah 13ish 2 bands
Kevin 14:18 3 bands
Olivia 14ish 3 bands
Kelly 15ish body rows
John G 13:33 running
2/26/08
Christine: 3rds 500m row, 12 bodyweight deadlifts, 21 box jump 20" box
Jeff 11:31 pr
Douglas 11:37
Kent 13:10
John G 13:27
George 16:47 pr
Dorothy 16:53
Sarah 17:45
Alyssa 17:57
Seth 18:56
Aubrie 18:42 115#
Erica 19:15 115#
Alyssa got 5 pullups!
2/25/08
Jeff's Birthday workout: max pullups, overhead squats 1-1-1-1-1-1-1
Kent 190# pr
John G 175# 17 pullups pr
Seth 150# 18 pullups pr
Jeff 135# 31 pullups pr
Erica 100# 10 pullups 6 bands pr
Douglas 95# 18 pullups pr
George 75# 12 pullups pr
Kristin 75# 10 pullups pr
Aubrie 70# 1 pullup! pr
Sarah 60# 3 pullups pr
Aubrie's first pullup!
2/24/08
Rest Day
2/23/08
Pot Luck Tabata: burpees, pullups, squats, dips, kettlebell swings 24k
Jeff 292 (35/53/117/39/48) rings
Douglas 281 (37/40/122/30/52) rings
Kent 253 (34/34/114/28/43) rings
Eric 243 (37/41/96/35/34) asst ring
George 216 (30/32/81/37/36) dips
Kristin 285 (50/20/123/39/53) dips, 12k
Erica 278 (25/70/80/55/48) body rows, asst dips, 12k
4 rds: 400m run, 50 squats
John G 12:27
2/22/08
Nicole: 20 minutes of 400m run, max pullups
Jeff 7 (20/15/11/11/12/12/12) pr
Kent 7 (13/10/9/8/8/6/7)
Eric 6+run (13/11/11/11/9/9)
George 6+run(6/5/6/5/6/6) pr
Seth 5 (12/10/9/9/8)
Olivia 6 (8/9/10/12/11/15) 3 bands
Aubrie 5 (10/12/9/11/10) 3 bands
Jamie 5 (15/20/20/21/10) body rows
Erica 5 (10/11/15/10/20) body rows
2/21/08
Rest Day!
2/20/08
Hang Power Clean 3-3-3-3-3-3-3
John G 160
Eric 145
Jeff 145
Kevin 125
Dorothy 100
Delilah 100
Jamie 75
Kristin 75
Alyssa 75
Aubrie 75
Sarah 75
2/19/08
Douglas birthday workout
4 minutes each exercise, for reps: ring dips, pullups, squat to box jump, pushup, kettlebell swing (24k/16k)
Jeff 44-55-41-68-46
Douglas 31-42-61-68-47
John G 21-28-46-64-50
George 31-26-31-50-39
Eric 17-38-40-42-40
Delilah 62-40-38-47-46 asst ring
Sarah 36-17-30-55-47 asst ring, 1 band
Kevin 13-34-31-28-22 asst ring, 3 bands
Alyssa 70-29-39-34-45 asst dips, 1 band, 12k
Aubrie 60-34-37-90-39 asst dips, 2 bands, 15" box, knee pushups, 12k
Erica 49-40-35-87-56 asst dips, body rows, 15" box, knee pushups, 12k
2/18/08
Annie: 50-40-30-20-10 doubleunders, situps
Jeff 8:53 pr
Kristin 12:45
Alyssa 13:50
Delilah 13:55 pr
Dorothy 14:25 pr
Douglas 14:44
John G 15:35
Aubrie 18:19
George 21:06 pr
Erica 19:00 jumping
2/17/08
Rest Day
2/16/08
Row 5k
Jeff 20:23.8
Kristin 22:37.5
Fran: 21-15-9 barbell thruster 95/65#, pullups
Steve 14:22 65#
2/15/08
Fran: 21-15-9 barbell thruster 95/65#, pullups
Jeff 8:44 pr
Douglas 12:29
Dorothy 13:06 pr
John G 13:15
Kristin 10:21 45#, 1 band
Alyssa 10:41 45#, 1 band
Aubrie 11:01 35#, 3 bands
Jamie 7:54 35#, body rows
Erica 9:10 35#, body rows
Dorothy also set the new womens 500m row record at 1:50.2!
2/14/08
Rest Day
2/13/08
Randy: 75 power snatch 75#
Jeff 12:54
Douglas 14:47
Eric 16:11
George 19:11
Meredith 20:21 65#
Dorothy 13:25 55#
Seth 7:38 45#
Sarah 11:58 45#
Erica 13:05 45#
Aubrie 13:13 45#
Alyssa 13:15 40#
2/12/08
Nate: as many rds in 20 min of 2 muscleups, 4 handstand pushups, 8 32k kettlebell swings
Jeff 7+2mu 4hspu
Douglas 6+4/2 4:1
Seth 4+4/3 4:1
Dorothy 5+4/4 4hspu 4:1, asst ring dip, 24k
Kevin 5 4:1, asst dips
George 6+8pu 4:1, dips, 24k
Sarah 6+5/4 4:1, 1 band/asst dips, 16k
Erica 7+8/8 4 hspu 4:1 jump/asst dips, piked pu, 12k to 16k
Aubrie 7+8/8 4:1 3 bands/asst dips, neg hspu 12k
2/11/08
Deadlift 1-1-1-1-1-1-1
Jeff 385
John G 335pr
Seth 325 pr
George 295
Delilah 215 pr
Douglas 210
Dorothy 205 pr
Sarah 180 pr
Alyssa 175
Erica 170 pr
Aubrie 170 pr
Jamie 150
2/10/08
Rest Day
2/9/08
Row 5k
Jeff 20:36.4
George 22:42.3 pr
Eric 23:10.2
Erica 23:44.3
Kevin 24:19.1 pr
Alyssa 26:04.0 pr
Aubrie 26:11.7
Jenn 30:09.4
Sarah 20:88 running
Zachary 4:35.5 500m
Adam 4:53.4 500m
2/8/08
For time: 25 walking lunges, 20 pullups, 50 box jumps (20"), 20 double unders, 25 ring dips, 20 knees to elbows, 30 kettlebell swings 32k(16k), 30 situps, 20 hang squat cleans 35#(25#) dumbbells, 25 back extentions, 30 wallball 20#(14#), 3 rope climbs
Jeff 24:34
Douglas 34:50
Eric 35:38 2 band ring dip
Dorothy 32:27 asst ring dip, 1/2 rope
George 41:04 asst ring dip, 24k swings
Sarah 32:05 1 band pullups, asst ring dips, 1/2 rope
Aubrie 36:08 3 band pullups, 15" box, asst dips, 12k swings, 20# cleans, 10# wallball, 1/2 rope
Erica 28:31 bodyrows, 15" box, asst dips, 12k swings, 15# cleans, 10# wallball, pull to stand
2/7/08
Rest Day
2/6/08
Push Jerk 3-3-3-3-3-3-3
John G 185#
Seth 160# (pr)
Eric 155# (pr)
Jeff 135# (pr)
Kevin 130#
Dorothy 110#
Douglas 105#
Jen 65#
2/5/08
Joshie: 3 rds 21 dumbbell snatch 40(25)# right arm, 21 L pullups, 21 dumbell snatch 40(25)# left arm, 21 L pullups
Jeff 34:33 h pullups (pr)
Seth 36:44 h pullups
George 34:58 kipping pullups (pr)
Dorothy 1:01:52 kipping pullups
Douglas 32:13 35#, kipping pullups
Sarah 30:02 1 band
John G 36:50 1 band
Alyssa 32:26 8k kettlebell, 1 band
Aubrie 29:16 20#, 3 bands
Erica 18:24 20#, body rows
Erica set the new womens 500m record at 1:51.8 after the workout!
2/4/08
Back squat 3-3-3-3-3
John G 275#
Kent 275#
Kevin 265#
Seth 225#
Jeff 215#
Eric 205#
George 185#
Douglas 185#
Alyssa 105#
Erica 105#
Aubrie 95#
2/3/08
Rest Day
2/2/08
Tabata something else: 8 rds of each exercise, 20 sec on 10 sec off. pullups, pushups, situps, squats. No rest between exercises.
Seth 271 (27/65/63/116) 20# vest
Steve 333 (23/120/60/130)
Jeff 324 (56/66/80/122) pr
John G 308 (21/71/71/145)
Eric 266 (46/56/68/96) pr
George 249 (36/49/81/83) pr
Alyssa 224 (30/41/60/93)
Aubrie 271 (37/75/74/85) 3 bands, knee pushups
Erica 260 (60/57/67/76) body row, knee pushups
2/1/08
3 rds: 15 deadlift 225#, 15 handstand pushups, 15 pullups, 15 thrusters 95#
Jeff 24:02
Seth 33:56 75# thruster
John G 35:15 150# lat pull for pullups
George 41:14 60# dumbbell thruster
Douglas 27:33 200# deadlift, 75# thruster
Dorothy 26:29 120# deadlift, 45# thruster
Alyssa 30:33 120# deadlift, 45# thruster
Aubrie 21:38 65# deadlift, 3 band, piked pushups, 45# thruster
Erica 17:29 65# deadlift, body rows, piked pushups, 45# thruster
Archived Workouts