CrossFit Sri Ram Ashram

WOD

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Shubham

 

Gautam-14:42,45kgOHS,other rx

Rajpal-7:42,45kgDL,25kgHPS&OHS

Bachendra-6:43,61kgDL,30kgHPS&OHS

WOD

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

WOD

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Krishna and Arun

Arvind-18:05,Rx

Gautam-20:22,Rx

WOD

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Arvind

 

Arvind-21:20,5okg Snatch

Gautam-24:34,50kg Snatch

WOD

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Gautam

 

Arvind-14:40,60kg

Gautam-14:32,60kg

 

"CrossFit Total"

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Bachendra

 

Gautam-115kgBS,50kgPress,120kgDL,Total=285kg

Arvind-95kgBS,45kgPress,100kgDL,Total=240kg

Bachendra-95kgBS,55kgPress,120kgDL,Total=270kg

WOD

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

 

Gautam

Shubham-8:25,Jumping Muscle ups

Arvind-11:20,Rx

Gautam-11:47,Rx

 

WOD

Deadlift 5-5-5-5-5 reps

Shubham

Shubham-65kg-70kg-75kg-80kg-85kg

Gautam-100kg-105kg-110kg-115kg-120kgF

Arvind-100kg-100kg-105kg-110kg-115kg

Rashmi ji-55kg-60kg-65kg-70kg-75kg

Rajpal-65kg-70kg-75kg-80kg-85kg

WOD

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Gautam

Gautam-16:11,Rx

Arvind-18:33,Rx

Rajpal-15:04,8kgDB

Rashmi ji-24:03

WOD

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Rajpal