Category

Crossfit

Monday, September 22, 2014

Brand X Ramona WOD Mikki’s Birthday WOD 52 thrusters every time bar is put down, perform 10 hollow rocks.
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Friday, September 19, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM first: explosive push-ups second: 2 broad jumps Followed by: 5 rounds 45 seconds of row, rest 15 seconds; 45 seconds of mountain climbers, rest 15 seconds; 45 seconds of hillbilly prowler pushing, rest 15 seconds.
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Thursday, September 18, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 12:00 AMRAP 1 bear crawl 1 round of 5 pull-ups, 10 lunges; 2 bear crawls, 2 rounds of 5 pull-ups, 10 lunges 3 bear crawls 3 rounds of 5 pull-ups, 10 lunges; etc Then: 3x Max toes to bar 1:00 double unders mobility: Pigeon/ lats
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Wednesday, September 17, 2014

Brand X CrossFit Ramona WOD 30:00 of any combination of running, rowing, or skiing. Followed by: General mobility
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Tuesday, September 16, 2014

Brand X CrossFit Ramona WOD Press Followed by: 3 rounds – 30 wall ball shots 30 box jumps Then: 4x 5 drop push ups 25 sit ups Mobilize: Hips shoulders
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Monday, September 15, 2014

Brand X CrossFit Ramona WODDeadliftFollowed by:3:00 AMRAP Kettlebell swing 2:00 AMRAP One arm dumbbell thrusters 1:00 AMRAP Burpees to target Then: 3x 3 uphill broad jumps 15 toes to bar Mobility: Upper back Hamstrings
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Saturday, Septmember 13, 2014

Brand X CrossFit Ramona WOD Split Jerk Tekkers Followed by: 30 double unders 3 split jerk-add 5# to 10# every round (Not for time. 30:00 cap)
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Friday, September 12, 2014

Brand X CrossFit Ramona WOD 2 rounds 400m run max kipping pull ups Followed by: Tabata Row Max back squat Then: 100 sit ups 30-50 toes to bar
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Thursday, September 11, 2014

Brand X CrossFit Ramona WOD 3x PVC pass through bear crawl 10 one-legged side-to-side hops 10 jumping jacks 10 sec. bar hang Followed by: Grace 30 clean and jerk Then: Choose one: 4x 400m run 2x 800m run 1600m run General mobility
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Wednesday, September 10, 2014

Filthy Fifty 50 reps for time: Box Jumps Jumping Pull-ups Kettlebell Swings Walking Lunges Knees to Elbows 45lb Push Press GHD Back Extensions Wall Ball Burpees Double-unders
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