CrossFit Sri Ram Ashram

"Santiago"

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Time;

Gautam-32:28(4 rounds,40kgPC)

Arvind-32:30(4 rounds,40kgPC)

"Lynne"

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Gautam: 12/30-12/20-10/20-8/20-8/1 at 45kg.

Arvind: 12/21-11/20-12/20-10/19-10/18 at 50kg

Bachendra:12/22-6/20-10/12-8/11-7/10 at 55kg

Rajpal: 15/25-14/20-10/15-10/10-10/10 at 35kg

 

"Fight Gone Bad!"

"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.

 

Rajpal-173(no row)

Gautam-220(no row)

 

WOD

Five rounds for time of:
35 Double-unders
Run 200 meters

Time;

Gautam-9:12

Arvind-10:45

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Loads;

Gautam-OHS 85kg, FS 105kg, BS 105kg.

Arvind-OHS 75kg, FS 95kg, BS 195kg.

 

 

WOD

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Time;

Gautam-21:33 Rx

Arvind-20:34 4okg

 

 

WOD

Resting 60 seconds between sets: 
Deadlift 2-2-2-2-2-2-2-2-2-2

Loads:-

Arvind-60kg-65kg-70kg-75kg-80kg,85kg-90kg-95kg-100kg-100kg

Guatam-75kg-80kg-85kg-90kg-95kg-100kg-105kg-110kg-115kg-120kg

 

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 dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Time;

Gautam-17:12,20kg KBS

Arvind-18:23,20kg KBS

 

WOD

Thruster 3-3-3-3-3-3-3

Loads:-

Guatam-45kg-50kg-55kg-60kg-65kg-70kg-75kgF

Arvind-40kg-45kg-50kg-55kg-60kg-65kg-65kg

 

"Meadows"

"Meadows"

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups