CrossFit Sri Ram Ashram

WOD

Three rounds for time of: 
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Vijay Raj

Vijay Raj 15:50rx
Arvind 17:45 88lb
Shubham 22:35 77lb (age 14)
Rajpal 21:52 66lb (age 15)

WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Gautam

Gautam 17yrs/m/bw-60kg
Clean - 90kg 
Bench - 70kg
OHS - 90kg

Arvind 20yrs/m/bw-67kg
Clean - 85kg 
Bench - 70kg
OHS - 85kg

Vijay Raj 20yr/m/bw-61kg
Clean - 100kg 
Bench - 80kg
OHS - 105kg

Rajpal - 15yrs/m/bw-55kg
Clean - 60kg 
Bench - 55kg

 

WOD

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Time;

Gautam-38:43

Arvind-19:40,3 Rounds

WOD

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Time;

Arvind-11:12,50kgClean,15kgKBS

Bachendra-12:11,45kgClean,15kgKBS

Gautam-11:41,55kgClean,20kgKBS

 

WOD

Deadlift 1-1-1-1-1-1-1 reps

Loads;

Bachendra-80kg-85kg-90kg-95kg-100kg-110kg-120kg

Arvind-80kg-85kg-90kg-95kg-100kg-105kg-110kg

Gautam-70kg-75kg-80kg-85kg-90kg-95kg-100kg

 

WOD

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Rajpal

Gautam-4 rounds+400m run+10 pull+15 BE+10sit up

Arvind-5 rounds+400m run+10 pull

Bachendra-4 rounds+400m run+10 pull

WOD

Front squat 2-2-2-2-2-2-2-2-2-2 reps

Gautam

Loads;

Gautam-55kg-60kg-65kg-70kg-75kg-80kg-85kg-90kg-95kg-100kg

Arvind-50kg-55kg-60kg-65kg-70kg-75kg-80kg-85kg-90kg-95kg

Bachendra-50kg-55kg-60kg-65kg-70kg-75kg-80kg-85kg-90kg-90kg

"Diane"

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Time;

Bachendra-6:57,85kg

VIjay-5:46,100kg

 

"Cindy"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

 

Rounds;

Arvind-21

Bachendra-13+5 pull ups

Vijay-30

 

Tabata Double-under

Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Score;

Arvind-30

Vijay-21

Bachendra-5