CrossFit Sri Ram Ashram

WOD

Complete as many rounds as possible in 15 minutes of:

30 row calories

15 Burpee box jump, 24inch

2 Rope climb

WOD

Partner of two:

Each person do 5 rounds of

10 Thruster, 55Kg\34kg

21 Double Unders

WOD

5 Rounds for time:

12 Pull-ups

10 Overhead squat

400m Run

WOD

Partner of two:

Six sers fot time:

10 Front squats, 60Kg\95Kg

100m DB farmers carry walks, 70lbs\50lbs

10 Burpees overs the bar

Rest while partner works.

WOD

3 Rounds for time:

500m Row

10 Burpees

20 Kettlebell swings, 16Kg\20Kg

WOD

21 - 18 - 15 - 12 - 9 - 6 - 3 reps of

Back squat, 60Kg\30Kg

Back extensions

Sit-ups

WOD

3 rounds for time of:
6 Muscle-ups
30 Kettlebell swing, 20Kg/16Kg
12 Handstand Push-ups
15 Sumo Deadlift High-pulls, 95/65 lbs

 

WOD

5 Rounds for time:

Max bench press, 60kg

max pull-ups

Rest Day

WOD

Complete as much as possible in 20 minutes of:

5 Power cleans, 60Kg

10 Toes to bars

15 Wall ball, 10Kg ball