Category

Crossfit

Tuesday, June 24, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: “Danny” 20:00 AMRAP 10 thrusters 10 burpees 100-meter run Then: Mobility
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Monday, June 23, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM first: plank hold second: toes-to-bar Followed by: 3 rounds – rest 2:00 in between 2 rounds: 5 shoulder press 10 strict pull-ups 15 box jump-overs Then: 10:00 Handstand hold & rolls  
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Saturday, June 21, 2014

Brand X CrossFit Ramona WOD Squat Tekkers Followed by: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Then: 3x 5-10 walking lunges, each leg 5-10 box step ups, each leg
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Friday, June 20, 2014

Brand X CrossFit Ramona WOD Power cleans Followed by: Lift up Luke AMRAP in 5:00 4 power cleans 24 double-unders 10 pull-ups Then: Max hang 2:00 farmer carry Max hang
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Thursday, June 19, 2014

Brand X CrossFit Ramona 30 HSPU/ 30 Pull ups Followed by: AMRAP 3:00 row 2:00 box jumps 1:00 burpee Then: 3x 10 bent press 10 ring rows  
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Wednesday, June 18, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: 20:00 AMRAP 10 overhead squats 10 push-ups 400-meter run Then: 3x 5-10 bar roll outs 10 Bulgarian squats  
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Tuesday, June 17, 2014

Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups second: shoulder press Followed by: 3 rounds – 15 kettlebell swings 30 mountain climbers 45 double-unders Then: 10 Bandy pull aparts 15 Strict toes to bar
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Monday, June 16, 2014

Brand X Ramona WOD Deadlift Followed by: Dead Sprint 10:00 AMRAP 5 deadlifts 100-meter sprint Then: 100 Sit-ups
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Friday, June 13, 2014

Brand X CrossFit Ramona WOD Folsom Shuffle 20=>1 burpees Bear crawl¬†30 feet  
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Thursday, June 12, 2014

Brand X CrossFit Ramona Chelsea 5 Pull-ups 10 Push-ups 15 Squats Each min on min for 30 min  
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