CrossFit Sri Ram Ashram

WOD

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Uttam 

WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Bachendra and Arvind

 

Crossfit Puppies

12-9-6-3
Deadlift, 3-8#
Burpees
Box jumps, 12-15"

 

 

Naresh
 
 

WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Arvind
 

WOD

Shoulder Press 3-3-3-3-3-3-3

 

Guttam
 

WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

 

 

Ravi
 
 

CrossFit Adults

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

 

Bachendra
 

Crossfit Adults

Four rounds for time of:
Row 500 meters
Rest 3 minutes

WOD

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

WOD

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

 

Guttam