CrossFit Sri Ram Ashram

WOD

5 Rounds for Time

 

7 front squats (185/135)(155/115)(135/95)

14 ring push ups

21 double unders (coaches choice on sub)

 

 

 

Beginners WOD

 

4 Rounds for Time

 

5 front squats (115/75)(95/65)(65/35)

10 push ups

20 singles (coaches choice on sub)

 

 

 

Warm-up

 

400m run

10 walking lunges 

10 leg swing (each leg) forward and back/side to side

10 jumping squats

10 inchworms (baby elephant) with push up

 

Crossfit Peelay

WOD

3 Round for time:

2 Forward roll

7 Box jump

15 Jumping jack

 

Crossfit Peelay

WOD

AMRAP in 10:00mint:

10 Push press

10 Box jump

100m Run

Crossfit Kids

WOD

21 - 15 - 9 reps of

Wall ball

Hand release pushup

 

Sit-ups

WOD

For Time:

10 x Thrusters (135/95)

50 x Double Unders

8 x Thrusters

40 x Double Unders

6 x Thrusters

30 x Double Unders

4 x Thrusters

20 x Double Unders

2 x Thrusters

10 x Double Unders

Crossfit Peelay
WOD

4 Round for time:

7 Deadlift

7 Box jump

7 Burpee

 

Crossfit Kids

Team of 2:

4 Round each Person.

Farmer's walk

Double under

10 Superman

One Partner do 100m Farmer's walk and other Partner do Double under, then they both do 10 Superman,then switch.

 

Crossfit Peelay

AMRAP in 9:00mint:

100m Run

5 Up and down

6 Jamping jacks

7 Mount climber

8 Squats

Crossfit Kids

Warm up

400m run / 500m row

10 Pass thrus

10 PVC deadlifts

10 T2B

10 Baby elephants

10 box jumps

 

 

WOD

WITH A PARTNER

Each Person Runs 2×200 meters – Relay Style (one runs, one rests, then the other goes, etc)

50 PARTNER Deadlifts (275/185)

Accumulate 60 Toes to Bar (you can only perform reps when your partner is holding a handstand)

80 Partner Jump Overs (One partner holds top of push-up position and the other jumps over them)

100 Foot Wheel Barrow – Accumulated

10 Partner Jump Rope

Each Person Runs 1 x 200 Meters Carrying a Medball – Relay Style (20/14)

Crossfit Peelay

WOD

10:00 AMRAP
50-meter row or 50-meter run
10 squats
8 sit-ups
4 push-ups

 

Crossfit Kids

WOD

15-12-9-6-3

 Front rack lunge (95/65)

Toes to bar

Box Jumps (24/20)

WOD

For time:

 1000m row

 3 rounds:

21 kettlebell swings (53/35)

21 push-ups

21 medball cleans (20/14)

 Run 800m

Crossfit Kids

12:00 AMRAP
7 thrusters, 5# dumbbells-25# barbell
14 box jumps, 12”-24”
100-meter run

Crossfit Peelay

WOD

5 Front Squat

6 Lunges

20 Single jump rope

 

WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters