CrossFit Sri Ram Ashram

WOD

WOD

AMRAP in 20 minutes

10 Deadlifts  43kg/30kg

10 Burpees

10 Wall Ball 20lb/14lb

10 Box Jumps

Crossfit Kids

7 Rounds of

7 Thrusters

Run 200m

WOD

Run 400

10 Front Squats 60kg/40kg

2 Box Jump

9 Front Squat

4 Box Jumps

8 Front Squat

6 Box Jumps

7 Front Squat

8 Box Jumps

6 Front Squat

10 Box Jumps

5 Front Squats

12 Box Jumps

4 Front Squats

14 Box Jumps

3 Front Squats

16 Box Jumps

2 Front Squats

18 Box Jumps

1 Front Squat

20 Box Jumps

400m run

Arvind and Bachendra recover as the children are off to school. 

Everybody's Day

Adults/Older Boys

Barbara or Barbie
5/3 rounds of:
20 pull ups
30 push ups
40 sit ups
50 squats

Kids
Warm up
cone drills and running with Uttam

Technique
Back squat

WOD
All movements done with a stick:
Run 200m
25 Front Squat
25 Back Squat
24 Overhead Squat
Run 200m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 200m
25 Thrusters
Run 200m
25 Lunges
Run 200m

WOD

Run 1600m

Rest 5 mintes

Run 1600m

Rest 5 minutes

Run 1600m

Each 1600m run is timed separately. Do 10 burpees for each minute differential in time. 

WOD

Lots and lots of monsoon rains put a damper on our WOD choices. The good news is the temperature is cooler.

Little Bear

40 dead lifts
40 hang power cleans
40 front squats
40 press AWOH
40 back squats
40 press from behind the head

Any time the bar touches the ground (except during the dead lifts) do 10 sit ups

Kids Day

Warm Up

2 rounds of

one minute each

lateral jumps over a stick

jump rope

burpees

Technique

Front squat

WOD

Run 400

Tabata squats

Run 400 

Tabata sit ups

Run 400

WOD

15 hang power cleans

Run 400m

12 hang power clean/3 front squat

Run 200m

9 HPC/6 FS

Run 400

6 HPC/9 FS

Run 200

3 HPC/ 12 FS

Run 400

15 FS

Shubham learning the front squat in the kids class

WOD

Do each of the following for one minute

KBS 

Burpees

Pull ups

Hang squat clean 15/10 kb DB

Then do each for:

 45 seconds

30 seconds

15 seconds

keep the clock running. It's a 10 minute WOD 

Adults and Kids CF Today

This workout was Gautam's choice. Looks suspiciously like filthy 49's to me. 

Big Kids and Adults

2 rounds

20 pull ups

20 push ups

20 sit ups

20 squats

run 400m with 10 kg ball

20 burpees

20 box jumps 

20 lunges

20 push press 34kg/25kg

Run 400m with 10 kg ball

CrossFit Kids

Warm up with agility drilll, reaction ball, sit ups, push ups and squats

Technique

Front Squat

WOD 

In 15 minutes

Throw the ball at the cone. If you miss the cone do 5 burpees and try again. If you hit the cone do the following:

Farmers walk 100m

10 push press

10 KBS

WOD

10-9-8-7-6-5-4-3-2-1

Sit Ups

Good Mornings 20kg/15kg

Jumping Back Squat

Dips

Push Ups

Arvind sticking the jumping back squat