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September 2009
September 29, 2009
WOD
for time;
crossfit kids
800m Run
25 knees to elbows
800 m Run
25 Back extensions
September 27, 2009
WOD
Cross fit Kids
10 for 10
400m Run
10 Dumbell Thrusters
10 sit ups
10 pull ups
10 squats
10 push ups
10 Back Extensions
10 Box Jumps
10 lunges
10 Dumbell Push press
10 Burpees
400m Run
Or
Hamberguesa
5 Pull ups
10 Push ups
15 Squats
200m Run
12 Pull ups
21 KBS
400m Run
75 Wall Blls
400m Run
21 KBS
12 Pull ups
200m Run
15 Squats
10 Push ups
5 Pull ups
WOD
NATE
Amrap 20 min
2 muscle ups
4 HSPU
8 KBS 25 kg
4 Rounds
Row 500
25 Sit ups
Run 400
September 26, 2009
Fran
Franklin, who is visiting from California led us in Fran this morning. Thank you Franklin!
21-15-9
Thrusters 43kg
Pull ups
Technique Kettle Bell Swing
WOD
Amrap in 12 minutes
Lunge 50 meters
Run 100 meters
Lunge 50 meters
5 push ups
September 25, 2009
wod
Four Round
Dead lift 10 80kg
pull up 15
crossfit kids
3 Round
Dead lift 10 40kg
10 pull up
September 23, 2009
Coach Dheepesh
For the first time a Crossfit Trainer is visiting the Ashram. Coach Dheepesh Bhutt is visiting from Mumbai/Australia. He is running classes all day to children of all ages. Great stuff
WOD
Clean Technique
21-15-9
DB Cleans
Burpees
Run 200m between each set
Crossfit Kids
Warm Up
Technique
Dead Lift
WOD
Team workout in groups of four
three rounds of:
Push Ups
Push Press
Box Jump
Wall Balls
Run 200m between rounds
Each team member does each movement before running the 200m together
Coach Dheepesh training Arvind in the clean
September 21, 2009
CROSSFIT KIDS
WOD
25 PUSH UPS
50 DOUBLE UNDER
25 PUSH UPS
Raj pal and shubham thruster
September 20, 2009
Crossfit Kids and Adults
WOD
AMRAP in 20 minutes
15 push ups
12 ring dips
9 push press 50kg/40kg
CrossFit Kids
Warm Up
2 rounds
1 minute basic dot drill
1 minute double unders
200m run
Technique
dead lift
WOD
21-15-9
broad jumps
thrusters
pull ups
For the broad jumps measure the length of one max effort. Each jump should match this distance