CrossFit Sri Ram Ashram

WOD

Weighted pull-ups 3-3-3-3-3 reps

Rajpal  5 - 10 - 15 - 20 - 25Kg

Gautam  5 - 10 - 15 - 20 - 25Kg

Vijay pal  5 - 10 - 15 - 20 - 25Kg

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"CrossFit Total"

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

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Crossfit Kids

12:00 AMRAP
100-meter run
9 front squats, 95#/65#
12 kettlebell swings, 24 kg/16 kg
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WOD

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Gautam 7:09 , 90Kg

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Rest day

"Diane"

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

Gautam  7:55 , 80Kg

Shubham 5:59 , 80Kg

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CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

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"Weston"

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

Gautam  1 Round , 20Kg dumbbells

Shubham 1 Round , 15Kg dumbbells

Uttam  1 Round , 20Kg dumbbells

Vijay pal  1 Round , 15kg dumbbells

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Uttam , Rajpal , Shubham , Gautam doing dumbbell Waiter walk, 50 meters.

WOD

Snatch 3-3-2-2-2-1-1-1-1-1 reps

Gautam  20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65Kg

Shubham  20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 - 65Kg

Vijay pal  15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60Kg

Post loads to comments.

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Gautam  3 Round

Uttam  4 Round

Shubham  2 Round

Post rounds completed to comments.

WOD

8:00 AMRAP
4 toes-to-bar, knees-to-elbow, or knee raises
8 box jumps, 12”-24”
4 pull-ups (progressions or assisted okay)
8 squats