Category

Crossfit

Saturday, October 18, 2014

Brand X CrossFit Ramona WOD Push jerk Tekkers Followed by: 3 rounds 5 push jerk 20 box jumps Mobility: Yoga
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Friday, October 17, 2014

Brand X CrossFit Ramona WOD 3x 10 DB press and lunge 200m run Followed by: ‘Mini Barbara’ 3x 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats rest 3:00 between rounds Then: 3x 10 Ring rows 10 Bandy pull aparts Mobility: Shoulder distraction Chest
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Thursday, October 16, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 2 x 3:00 AMRAPs rest 3:00 in between Then: Accumulate: 1:30 L-sit or hang 3:00 plank Mobility: Downward dog Upward dog Pigeon
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Wednesday, October 15, 2014

Brand X CrossFit Ramona WOD Brand X warm up Followed by: 5 rounds 45 seconds on,15 second transitions row mountain climbers kettlebell swings Then: 3x 25 sit ups accumulate 1:00 passive hang Mobility: General
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Tuesday, October 14, 2014

Brand X CrossFit Ramona WOD Shoulder press Followed by: 3:00 wallball rest 2:00 2:00 burpees rest 1:00 1:00 DB thrusters Then: 3x 20 walking lunges 10 windmills 1 handstand hold Mobilize: shoulders lats Pics from the vault of CF HQ main page 2005/2006. CF Brand X- Longest standing CF
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Monday, October 13, 2014

Brand X CrossFit Ramona WOD Deadlifts Followed by: 15-12-9 Snatches 30-24-18 Box Jumps Then: 3x 1:00 plank 25 sit ups
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Friday, October 10, 2014

Brand X CrossFit Ramona WOD 3x Downward Dog Upward Dog Bandy side shuffle PVC Good mornings Med Ball Throw for height Followed by: 25 KB swings 25 Knees to elbows 50 Swings 50 Sit ups 25 Swings 25 Toes to bar Then: 200m two handed chest med ball throw before picking up-2 explosive pus
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Thursday, October 9, 2014

Brand X CrossFit Ramona WOD 25 strict pull-ups 50 push-ups 75 squats Followed by: Tabata row Then: 3x 10 Bulgarian squats 10 Ring rows 10 Bandy pull aparts Mobility: Shoulders Biceps
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Wednesday, October 8, 2014

Brand X CrossFit Ramona WOD 2x 10 box step ups 20 perfect squats 30 sec. passive hang 40 jumping jacks 50 m high knee skip Followed by: 3x 2 rounds 10 burpees 20 walking lunges 30 mt climbers 2:00 rest Then: 100 sit-ups Mobility: Hips
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Tuesday, October 7, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM Kettlebell Swings Sit-Ups Followed by: 5=>1 Thrusters Muscle-Ups Then: 3x Max toes to bar 10 Good mornings 1 Max set strict pull-ups 1 Max set perfect plank push-ups Mobilize: Shoulders Hips Back
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