CrossFit Sri Ram Ashram

WOD

As many rounds as possible in 20 minutes:

20 Push Jerks (55W & 95M)

20 Double Unders ( 0r 60 jump ropes)

20 KB Swings (20W & 35M)

WOD

3 rounds

22 KB swings

22Box Jumps

Run 400m

22 Burpee

22 Wall Ball

WOD

Row 1000M

Three sets of 15 Reps

Air Squat

Lunge

Dips

Push Up

Sit Up

Finish with Row 1000M

WOD

For time:

Push press, 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps

Knees to elbows, 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 reps

Crossfit Kids

Team WOD:

20 Burpees

40 Overhead Squats

20 Burpees

80 Partner Wall Ball Over Yoke

20 Burpees

40 Overhead Squats

20 Burpees

 Burpees – 1 pair (2 athletes) complete burpees reps together

Pairs alternate every rep; Pair 1 completes 1 burpee, Pair 2 completes 1 burpee, etc.

 OHS – 1 athlete completes reps at a time; no more than 10 consecutive

1 athlete must maintain overhead position for reps to count

Athletes can switch as desired

Weight Standard: CAT1: #95/65, CAT2: #75/55

 Partner Wall Ball (92″ Yoke) – Pair 1 (athlete 1 and 2), and Pair 2 (athlete 3 and 4) are positioned on opposite sides of yoke

Athletes switch positions within pair every single rep

Athlete rotation remains the same throughout

Standard wall ball movement; bottom of movement is squat position with hip crease below knee

Crossfit Peelay

WOD

3 Rounds for time:

10 squats
10-meter there-and-back bear crawl
10 sit-ups

WOD

3 Rounds for time:

800m Run

50 Doubel unders

WOD

3 RFT

21x KB sumo deadlift high pull (or 45# bar)

2x 50m Farmers walk (Heavy)

10x Burpees

2x 50m Farmers walk the restart

WOD

5 RFT:

400m Run

15 Overhead squats, 60Kg

Crossfit Kids

Teams of 3 complete five of the following skills.Each team must complete 120 reps of each skill before moving to the next station.You choose who works on reps often to switch.If the person holding stops you must all switch.

Situps\Dip hold

Wall ball \ Hand stand hold

HR pushups \ Farmer carry hold

Box jump \ Squat hold

KB swings \ Plank hold

Burpees \ Hollow hold

Crossfit Peelay

WOD

AMRAP in 10:00mint:

100m run

10 Box jumps

15 mountain climber

20 single under

 

WOD

AMRAP in 8:00mint:

2 Muscle-ups

4 Hand stand push-ups

8 KBS, 32Kg\20Kg