CrossFit Sri Ram Ashram

Rest day

WOD

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Suman

WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Gautam 4 Round

Rajpal 4 Round

Vijay pal 4 Round

corssfit Boys

WOD

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

Gautam 16:31, Deadlift 84Kg (Rx)

Rajpal 13:23, Deadlift 84Kg (Rx)

Subham 3 rounds 13:00, Deadklift 84Kg

Vijay pal 24:26, Deadlift 84Kg (Rx)

Uttam Doing Handstand push-ups

Rest Day

WOD

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Uttam 18:09 , Back squat 102Kg (Rx)

Vijay pal 17:06 , Back squat 95Kg

Uttam Doing GHD Sit-ups

WOD

Push Press 2-2-2-2-2-2-2 reps.

Gautam  35-40-45-55-60-65-70kg

Rajpal 35-40-45-50-55-60-65kg

Prakash 25-30-35-40-45-50-55Kg

Praksh Doing Push Press

"Ship"

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

Gautam - 3 rounds ,  Squat clean 80Kg , Box jumps , 30 " box

Rajpal - 3 rounds , Squat clean 65Kg , Box jumps , 30 " box

Rajpal squat clean

Uttam box jumps

Rest Day

Happy Birthday

WOD

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

Gautam 43:08 , OHS 70Kg ,Thruster 61Kg ,Power clean 80Kg

Gautam Power clean