CrossFit Sri Ram Ashram

WOD

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

 

WOD

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Shubham and Rajpal

"Santora"

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Bachendra

 

WOD

For time:
100 Burpee pull-ups

Rajpal

Bachendra-15:43

Shubham-10:58

Rajpal-11:12

Guatam-13:33,Rx

Vijay-11:28,Rx

WOD

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Rajpal

CrossFit Kids

Krishna,Suraj,Narayan,Jyoti

CrossFit Peelay

Hema

CrossFit ButterCups

Eleven year old Deepak helping six year old Paresh with his squat

WOD

Snatch balance 1-1-1-1-1-1-1

Krishna,Prakash,Karan

WOD

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

WOD

Thruster 1-1-1-1-1-1-1 reps

Rajpal,Shubham,Arvind

Guatam-210kg

Shubham-245kg

Rajpal-210kg

Arvind-355kg

Rashmi Didi-236kg

WOD

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Rajpal

 

Krishna, Karan and Vikash warming up for a front squat wod

CrossFit Butter Cups and Peelay(hindi for puppies)

This morning's Crossfit Peelay and Butter Cups class working their squat

 

WOD

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Arvind

Rajpal-18:40,no Turkish get-up

Shubham-19:20,no Turkish get-up

Prakash-29:42,no Turkish get-up

Bachendra-27:55,10 Turkish get-up

Arvind-24:40,no Turkish get-up