CrossFit Sri Ram Ashram

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Shubham

Gautam-11 rounds+2MU+3 HS(25kgKB,1 Abmat For HS)

Arvind-11 rounds(25kgKB,1 Abmat)

Shubham-18 rounds(jumping MU,15kgKB, 1 Abmat)

Vijay-15 rounds+4 HS,25kgKB

Ravi-8 rounds,25kgKB

Rajpal-12 rounds,15kgKB,1 Abmat 

 

CrossFit Kids

5 Rounds
200 M
5 Skin the Cats
10 Pull ups
20 Squats

 

WOD

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Vijay

Time;

Vijai - 7:38 rx dead hang L Pulls

Uttam - 8:57 rx dead hang L Pulls

Ravi - 13:59 80kg from ground

Bachendra - 12:57 40kg

Gautam - 13:24 rx dead hang L Pulls

Arvind - 10:42 rx

Rajpal - 8:19 30kg from ground

Shubham - 9:40 40kg from ground (learning L pulls)

WOD

Split Jerk 1-1-1-1-1-1-1 reps

Arvind

Gautam (bw 59kg)
60kg-65-70-75-80-85-90kg(F)

Bachendra (bw 65kg)
50-55-60-65-70-70-75kg

Ravi (bw 68kg)
50kg-55-60-65-70-75-80kg(F)

Arvind (bw 66kg)
50kg-50-55-60-65-70-75kg

Vijai (bw 61kg)
60kg-65-70-75-80-85-90kg

WOD

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

As often happens with the hero WODs the boys looked stunned when they saw this WOD. Each chose to do it in their own way.

Uttam - 35kg OHS, 2 rounds, half the reps each round
31:20

Arvind - 47kg, 1 round, full reps
23:30

Bachendra - 35kg, 1 round, full reps
25:40

Ravi - 60kg, 1 round, full reps
29:35

Vijai and Gautam - 60kg, 2 rounds, full reps done and a team. Both ran the rx distance. 
32:00

Shubham and Rajpal - 25kg, 2 rounds, half reps each round, both ran the 800m
16:30

CrossFit Kids

Tabata Resting Squats

8 Rounds

20 second Squats

10 second rest in Squat

After last round immediately  run 16oom.

Rajpal

WOD

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

krishna

WOD

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

 

WOD

"Randy"

75 pound Power snatch, 75 reps for time.

Gautam

Time;

vijay-10:36,Rx

RajPal-1:17,15kg,30 reps

Shubham-1:05,15kg,30reps

Gautam-8:28,Rx

Arvind-11:00,Rx

Bachendra-8:42,30kg

CrossFit Kids

Run 800m

20 Toes to Bar

Run 800m

20 Superman 

Run 800m

20 Knees to Elbows 

Run 800m

20 Good Morning,20kg

Soniya

Time;

Prakash-18:11,20kgGM

Vikash-18:51,10kg

Karan19:58,10kg

Krishna-19:55,10kg

Deepa-26:57,10kg

Daya-28:13,10kg

Suraj-23:13,7kg

Savita-28:34,15kg

 

WOD

Back Squat 3-3-3-3-3 reps

Bachendra and Arvind

 

Gautam-60kg,70kg,80kg,90kg,100kg

Bachendra-60kg,65kg,70kg,80kg,95kg