CrossFit Sri Ram Ashram

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

Crossfit Kids

WOD

600 m run

20 Thrusters 95/65#

20 UB DUs

30 V-Ups

15 Thrusters

30 UB DUs

30 V-Ups

10 Thrusters

20 UB DUs

30 V-Ups

600 m row

Crossfit Peelay

WOD

Sindy

AMRAPin 8:00MInt

5 Pull-ups

10 Push-ups

15 Squats

 

Crossfit Kids

3 RFT

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

2x 50m Farmers walk (Heavy)

10x Burpees

2x 50m Farmers walk the restart

Crossfit Kids

Complete as many rounds as possible in 20 mins of:

Run, 400 m

20 Box Jumps, 24/20 in

20 Wall Balls, 20/14 lbs

Complete with a partner. Only one person working at a time. Partner 1 will complete the run, then Partner 2 will complete the Box Jumps, then Partner 1 will complete the Wall Balls, etc... Continue alternating exercises for 20 minutes. Score is total rounds completed as a team.

Crossfit Peelay

WOD

Complete as maney round in 8:00minutes of:

40 sec on 20 sec off

8 KBS

50m Sprint

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

 

WOD

5 RFT:

7 Clean, 60Kg

7 Toes to bar

Crossfit Kids

WOD

Parter of 2:

Only one person working at a time

45 Celery row

35 Toes to bar

30 Wall ball, 16lbs

25 Clean, 30Kg

20 Push-ups

 

Crossfit Kids

Team of 3:

WOD

60 Deadlift, 125Kg

60 KBS, 25Kg

30 Burpee

200m Farmer walks

 

Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOD

For Time:

21-18-15-12-9

Double Unders (or 3X Single Unders)

Med Ball cleans

Sit ups

Crossfit Kids

Fran

21 - 15 - 9 reps

Thruster

Pull-ups