Category

Crossfit

Thursday, August 14, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: Hill sprint 50 squats 25 burpees Molly’s Hill 35 squats 15 burpees Molly’s Hill 20 squats 5 burpees Then: 3x 10 cossacks 10 box step ups
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Wednesday, August 13, 2014

Brand X CrossFit Ramona WOD 3x 400m Followed by: 50 ring dips 5 muscle-ups 50 pull-ups 5 muscle-ups 50 knees-to-elbows 5 muscle-ups Then: 2x 15 Bent press 10 bandy pull aparts Mobilize: chest triceps
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Tuesday, August 12, 2014

Brand X CrossFit Ramona WOD Shoulder press Followed by: 3 rounds 300-meter run 7 push jerks Then: 100 double unders Mobilize shoulders and triceps
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Monday, August 11, 2014

Brand X CrossFit Ramona WOD Thrusters Followed by: 15-12-9 Thrusters Pull-ups 5:00 45-30-15 wall ball shots 5-3-1 rope climbs Then: 3x 10 bar rollouts 20 lunges Mobilize shoulders and hips
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Friday, August 8, 2014

Brand X CrossFit Ramona WOD 10:00 Max round the world pull-ups Followed by: 20 toes-to-bar 200-meter shuttle run 15 toes-to-bar 300-meter shuttle run 10 toes-to-bar 400-meter shuttle run Then: 3x 2:00 rowing tech work 25 sit ups mobilize shoulder and calf  
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Thursday, August 7, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: Tabata prowler Tabata Mt. climbers Then: 3x 10 OH walking lunges 10 box step ups Mobilize adductors and hamstrings
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Wednesday, August 6, 2014

Brand X CrossFit Ramona WOD 10:00 50 HSPU 50 Ring rows Followed by: 3 rounds 10 dumbbell hang power cleans 100-meter farmer’s carry Then: 3x 10 hanging hallow 30 sec L sit Mobilize forearm and shoulders
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Tuesday, August 5, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM First: strict pull-ups second: db shoulder press Followed by: Partner Angie One partner works at a time to complete the chipper: 200 pull-ups 200 push-ups 200 sit-ups 200 squats Then: 3x 10 Bulgarian squats 5 Candle sticks
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Monday, August 4, 2014

Brand X CrossFit Ramona WOD Back Squats Followed by: 15:00 AMRAP 3 presses 6 push presses 9 push jerks 12 box jumps Then: 100 sit ups Mobilize calf and triceps
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Thursday, July 31, 2014

Brand X CrossFit Ramona WOD 20:00 AMRAP Rd 1: bear crawl and 1 round of Cindy; Rd 2: bear crawl and 2 rounds of CIndy; Rd 3: bear crawl and 3 rounds of Cindy; etc.
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