CrossFit Sri Ram Ashram

Crossfit Adults and Peelay

Clean 3-3-3-3-3-3-3 reps

 

Guttam OHS

CrossFit Peelay

3 rounds of
15 Broad Jumps
12 Kettlebell Swings (5-8#)
9 Pull ups

Keshav

Crossfit Adults,Peelay and Butter Cups

WOD

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

 

 

 

 

Crossfit Peelay

Three rounds:

15 Box Jumps, 20"
15 Pull ups
15 Push ups
15 Sit ups

15 Squats

 

CrossFit Butter Cups

 

Saturday

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Wednesday

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Crossfit Adults and Peelay

WOD

"RJ"

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

 

CrossFit Peelay

3 Rounds 0f;

15 side to side jump

10 clean

15 Squats

Crossfit Adults and Kids

WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Time;

Everyone did rx

Arvind - 10:30
Gautam - 10:31
Uttam - 10:49
Bechendra - 10:44
Vijai Pal - 15:00
Ravi - 17:04

CrossFit Kids 

21-15-9

Squat Clean, 45

Box Jumps, 24-32"

Cash out

2 x
35 Sit ups

Max plank hold on elbows

Crossfit Adults and Kids

WOD

Overhead Squat 1-1-1-1-1-1-1 reps

 

Vijai Raj BW 60kg
70kg-75-80-85-90-90-95kg(f) Got a PR in getting the jerk up but dropped the last squat

Gautam BW 60kg
65kg-70-75-80-82-84-86kg pr

Arvind BW 61kg
65kg-70-73-75-77-78-80kg pr

Uttam BW 60kg
45kg-50-55-57-60-63-65kg

Ravi BW 65kg
35kg-40kg-42-44-46-48-50kg

Vijai Pal BW 55kg
35kg-40kg-42-44-46-48-50kg

CrossFit Kids

Technique

Deadlift

Crossfit Adults and Kids

WOD

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

 

TIme;

Arvind-12,12,12,13,13,13,14,14,14,14

Guttam-13,12,13,13,14,29,16,26,16,13

Bachendra-16,16,15,16,15,19,18,29,19,18

Ravi-18,17,13,16,20,28,15,15,16,15

Vijay Pal-14,12,14,14,15,19,16,27,17,15

Rashmi Didi-24,23,24,24,24,24,25,23,26,26

Uttam-13,12,13,14,13 (stopped after five rounds)

CrossFit Kids

Warm Up

400m Run

10 Shoulder Row

10 good morning

10 Squats

5 Burpees

WOD

For time + Rounds of

20 Thruster

3 minute Cindy

15 Thrusters

4 minute Cindy

Crossfit Adults,Kids and Peelay

WOD

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

CrossFit Kids

3 x
100 M
5 Handstand attempts
5 Push ups
10 squats

CrossFit Peelay

Run 50 M
Broad Jump 20 M
Skip 20M
20 Box Jumps or step ups
Run 50 M backwards
Broad Jump 20 M
Skip 20M
20 Box jumps
Run 50 M

 

CrossFit Adults and Kids

WOD

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Time;

Arvind-21:28,20lb,9.5ft

Guttam-22:49,20lb,9.5ft

Bachendra-26:46,20lb,8ft

Ravi-22:55,20lb,9ft

CrossFit Kids

3 Rounds

20 Side to side hops
10 Hang power snatch, 45-55#
20 Squats