30th June, 2016


Five rounds for time of:
Run 800 meters
30 reps Kettlebell swing, (32/20-kg.)
30 Pull-ups


Note For Saturday The 2nd of July, 2016
Gymnastics is a big part of CrossFit, We will spend time this Saturday to improve our technique for this skill.

One Hour Session to Focus on The Hand Stand – We will work on getting better at the Technique to do a Free Standing Hand Stand, and also Work on The Hand Stand Walk…basics of the skill will also kept in mind for all beginners.

Morning Timings: Start at 7:30am (leading Coach Vijay Raj)
Evenign Timings: Start at 6:00pm (leading Coach Rohit Yadav)

(Please Note – There will be no other regular classes on this Saturday 2nd July, only one hour Gymnastics session in the morning + evening.)

29th June, 2016


21 reps Deadlift, (225/155 pound)
Handstand walk 21 meters
15 reps Deadlift, (225/155-lbs.)
Handstand walk 15 meters
9 reps Deadlift, (225/155-lb.)
Handstand walk 9 meters

Sots press
4 – 4 – 4 – 4 reps


27th June,2016


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


25th June, 2016


Bench press
2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2


Tabata Squat

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.