CrossFit Sri Ram Ashram

monday

           Run400m

50 solder press

50 push press

50 over had squats

50 walkig lunges

Run400m

 

 

''Barbara''

Five Round each for time      

              20 pull-ups

              30 push -ups

               40 sit-ups   

               50 squats

Rest precisely three minutes between each round.                                            

WED MAY 27-09

20-16-12-8-4

one are push ups

one legged squats

 vijay raj butterfly pull ups video

Congratulations Vijai Raj

Today we say goodbye to Vijai Raj who will travel to Chandigarh where he will attend a cricket academy. While this may last only a week or two it's his first time out on his own. Now that he has passed class 12 he hopes to attend college in Chandigarh with an emphasis on sports and fitness. Vijai has been our crossfit stalwart leading the way in all areas. We will miss you, bhaiya.
Tomorrow I return to America for 7 weeks. The rest of the boys will keep up the Sri Ram Ashram Crossfit spirit.

WOD
5 rounds of:

10 burpees
20 box jumps
30 push ups
40 squats
50 lunges
 

Vijai Raj nailing one handed push ups

 

The gang

WOD

7 Rounds of:

7 power clean  55kg/35kg
7 clapping push ups
7 sit ups

Gautam overheading Neha.

WOD

Vijai fashioned sand bags and the workout after one of the Great Basin Crossfit Games qualifiers.
A little gritty but lots of fun.

5 snatches
100m sand bag run
4 snatches
100m sand bag run
3 snatches
100m sand bag run
2 snatches
100m sand bag run
1 snatch

May 17-09

Friday, May 15th, 2009

Phase I: Warm-up / Preparation

3 rounds: 20 KB swing (35lb), 20 back extension (GHD or ground)

Phase II: Stamina

Back to Back

for completion:
100 body weight back squats (scale weight as necessary)
20 burpees at each 10 Back Squats

Phase III: Warm-down / Core
Stretch

Notes: Note that this is not a timed WOD, rather completion. Look at it as 10 rounds of 10 BS, 20 burpees.

Post your comments

 

May 16-09

500M Row

Then 2 Rounds of the following: 

·      20 Pull Ups

·      20 Thrusters  #35kg

·      400M Run

·      20 Kettle-Bell #25kg

·      20 Box Jumps

500M Row

May 15-09

3 Rounds for time:
 
400m Row
15 Snatch
200m Run
15 Snatch

Kids Class

On our rest days we our younger brothers and sisters.