CrossFit Sri Ram Ashram

CrossFit Kids

AMRAP in 20min

5 Deadlift,20kg

5 Hang Power Clean,20kg

5 Front Squats,20kg

5 Push Presses,20kg

5 Back Squats ,20kg

Sunday

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Saturday

"Arnie"

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Friday

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

 

Time;

Arvind-22:50 Rx'd

Guttam-21:59,100kg DL

Bachendra-24:14,90kg DL

CrossFit Kids

Three Rounds For Time Of:

10 Over Head Squats

50 Double-unders

 

CrossFit Peelay

4 Cartwheels
12 Thrusters
12 Pull ups
3 Cartwheels
9 Thrusters
9 Pull ups
2 Cartwheels
6 Thrusters
6 Pull ups

Wednesday

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

 

Tuesday

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time;

Vijai raj RX’ -4:26 PR
Arvind RX’- 5:23pr
Bachendar Rx’- 5:49pr
Guatam RX’ – 6:10 pr
Uttam Rx’ – 7:21 pr

Monday

Back Squat 5-5-5-5-5 reps

CrossFit Kids

21-15-9 reps of:
Handstand push-ups
Dips
Push-ups

Saturday

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups