CrossFit Sri Ram Ashram

WOD

Power snatch 1-1-1-1-1-1-1 reps

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Crossfitkids

WOD

"Tabata"

Burpee

Boxjumps

Runing

Thruster, 25Kg

Weight Situp,10Kg plate

20 On 10 Sec off after five station 1 min rest

WOD

Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders

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Vijay pal doing OHS

CrossfitKids

Tabata

5 Rounds

Box jumps

Runing

Situps

Thruster

Burpee

20 sec on 10 sec off

WOD

21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

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Rest Day

Crossfit Kids

WOD

12:00 AMRAP
6 deadlifts, 115#/75#
24 squats

WOD

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

Gautam  19:07 , 4 Rounds , 50Kg

Shubham  16:57 , 3 Rounds , 45Kg

Rajpal  16:54 , 3 Rounds , 40Kg

Vijay pal  13:oo , 2 Rounds , 45Kg

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Rajpal doing snatch

WOD

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Gautam  11:24

Vijay pal  9:10

 

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Crossfit Kids

WOD
500 meter Row
Rest 2 minutes
Dumbbell "Tabata" Thruster

WOD

1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters

Gautam  4:10 , Dumbell "Tabata" Threusters 65 Reps , 15Kg

Rajpal  4:35 , Dumbell "Tabata" Threusters 57 Reps , 15Kg

Shubham  4:05 , Dumbell "Tabata" Threusters 51 Reps , 15Kg

Vijay pal  4:27 , Dumbell "Tabata" Thrusters 46 Reps , 15Kg
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Rest Day

WOD

For time:
225 pound Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters

Gautam  15:20 , 55Kg

Uttam  21:27 , 75Kg

Shubham  16:33 , 50Kg

Vijay pal  15:38 ,50Kg

Rajpal  15:36 , 50Kg

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