CrossFit Sri Ram Ashram

WOD

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Gautam

WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Bachendra practicing back extensions on our wonderful GHD

 

"Jackie"

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

 

Jyoti

WOD

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Vikash and other boys doing weighted dips on a rainy day.

 

WOD

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Gautam nailing a 60kg, (which is his body weight) weighted push up.

 

WOD

Weighted push-up 1-1-1-1-1-1-1 reps

Jyoti

"Manion"

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Sunita Mummy

"Barbara"

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Soma

WOD

Front Squat 1-10-1-20-1-30 reps

Vijay doing the waiter walk, a WOD from the main site.

WOD

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Rajpal,Shubham,Vijay