CrossFit Sri Ram Ashram

Rest Day

Crossfit Kids

Team workout of two:

Deadlift hold and Pushups , 150 reps , 50Kg

Box jumps and squat hold , 150 reps 24 , inch box

frount squat hold and run 200m each person , 35kg

 

WOD

Run 5K

Crossfit Kids

15:00 AMRAP

10 KBS , 16Kg

10 Box jumps , 24 inch

10 dips

Crossfit Peelay

3 Rounds for time:

5 Up and down

10 Squat

15 Box jumps

20m bear crawl

WOD

12-9-6-3 reps for time of:
95 pound Power snatch
Burpee

Vijay pal  8:12

Gautam 6:24

WOD

5 Rounds for time:

10 KBS

10 SHP , 20KG dumbbell

50 m Sprint

2 Rope climb

WOD

4 Rounds

Squat snatch = 3

OHS = 3

 Squat clean = 3

Frount squat = 3

Run stairs x 2

WOD

Deadlift  5-5-5-5-5 reps

Push press 3-3-3-3-3-3-3 reps

Rest Day

Crossfit Kids

WOD

For time:
50 Double unders
50 Burpees
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Rest Day

WOD

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

Crossfit Kids

WOD

5 Rounds for time:

200m Run

5 Pistol 10Kg \ 5Kg

4 Wall climb

10 Up and down

20m Lungs

200m Run

Crossfit Peelay

Teams workout of Tow:

150 Single jump rop

100 Up and down

75 Super man

65 Push - press, unloaded

50 Knees to elbow

50 Walking lunges

50 Jumping pull - ups

50 Box jump