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CrossFit Brand X Ramona 5/17/13

CrossFit Brand X Ramona WOD

EMOM 10
Toes to bar

Followed By:
Interval Helen
3x
400 M run
21 KB swings
12 pull ups
Rest 3:00 between rounds

Then:
EMOM 10
Double unders

(0) Comments • Permalink

Posted by danell on 05/17 at 04:56 AM

CrossFit Brand X Ramona 5/16/13

CrossFit Brand X Ramona WOD

Deadlift
3 or 5

Followed By:
5=>1
Deadlift, 2x Bdywt
Thruster, Bdywt
Muscle up

Then:
3x
25 Sit ups
10 Bar roll outs

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Posted by danell on 05/16 at 05:00 AM

CrossFit Brand X Ramona 5/15/13

CrossFit Brand X Ramona WOD

EMOM 20
Odd - DB Push jerk
Even - Strict pull ups

Followed By:
Two 6:00 rds
3:00 Between
10 Hang Power Snatches, 95/65
10 Hand Release Push ups
20 Double unders

Then:
Accumulate 2:00 in L sit

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Posted by danell on 05/15 at 06:37 AM

CrossFit Brand X Ramona 5/14/13

CrossFit Brand X Ramona WOD

EMOM 10
HSPU

(0) Comments • Permalink

Posted by danell on 05/14 at 05:38 AM

CrossFit Brand X Ramona 5/13/13

CrossFit Brand X Ramona

Monday May 13
Front squats
3 or 5 rep max

Followed by:
3 x 800 M

Then:
OHS
2 x 10-12

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Posted by danell on 05/13 at 05:38 AM

CrossFit Brand X Ramona 5/11/13

CrossFit Brand X Ramona WOD

Press
3 x 10

Followed By:
Three 5:00 rounds
10 Push jerks
10 C2B Pull ups
100 M sprint

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Posted by danell on 05/11 at 06:44 AM

CrossFit Brand X Ramona 5/10/13

CrossFit Brand X Ramona WOD

Sumo Deadlift
3 or 5

Followed By:
100 Double unders
1 Max set deadlift @ app. 70% one rep
50 Box jumps

Then:
3 max sets of ice cream makers

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Posted by danell on 05/10 at 06:16 AM

CrossFit Brand X Ramona 5/9/13

CrossFit Brand X Ramona WOD

EMOM 10
Toes to bar

Followed By:
Run 1mile
Rest 5:00
Run 1 mile

Then:
2 x
30 Sit up
25 Knees to elbows

(0) Comments • Permalink

Posted by danell on 05/09 at 07:10 AM

CrossFit Brand X Ramona 5/8/13

CrossFit Brand X Ramona WOD

Power Cleans
5 x 2 (Tap and go)

Followed By:
Two 6:00 AMRAPs
Rest 2:00 between

Then:
5 Hang power cleans, 135/95
10 Burpees
15 Box jumps

10 Minute Handstand or Handstand walking

(0) Comments • Permalink

Posted by danell on 05/08 at 05:00 AM

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