CrossFit Sri Ram Ashram

Friday

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

CrossFit Kids

WOD

21-15-9

Over Head Squats

Burpees

 

CrossFit Peelay

15-12-9

Over Head Squats

Burpees

 

Wednesday

Front squat 3-3-3-3-3 reps

Tuesday

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Monday

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Crossfit Kids, Peelay and Girls

Crossfit Kids

Technique

Clean and Jerk

WOD

Team Angie

In groups of three complete the following

100 pull ups

100 push ups

100 squats

100 situps

Each team member must do a minimum of 30 of each movement

Walking plank in warm ups

Crossfit Peelay

Technique

Overhead Squat

WOD

AMRAP in 10 minutes

400m run

How many of the following

10 back extentions

10 Sit ups

20 squats

Warming up with lunges

Crossfit Girls

Technique

Push Press

WOD

Five rounds of:

10 squats

3 burpees

10 Jumping jacks

3 burpees

 

Saturday

"Paul"

Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Time;

Arvind-25:29,135lb

Bachendra-:27:19,I35lb

Friday

Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Time;

Arvind-11:27,Rx

Guttam-13:05,Rx

Bachendra-13:13,50kg

 

Thursday

Five rounds for load and time of:
Back Squat, 3 reps
20 Ring dips

 

Tme:

Guttam-10:39,85kg

Bachendra-9:00,80kg

Rashmi Didi-26:34,45kg

Wednesday

CrossFit Kids
3 rounds for time of:
Walking lunge, 100 ft
30 Squats
20 Back extensions

WOD

Clean one rep every minute on the minute for 15 minutes.