Category

Crossfit

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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Tuesday, September 9, 2014

Brand X CrossFit Ramona WOD 100 Double-Unders 15 Deadlifts rest 2:00 12 Deadlifts rest 1:00 9 Deadlifts 100 Double-Unders Followed by: 10:00 EMOM first: box step-ups second: overhead walking lunges Mobility: Hamstrings & hips
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Monday, September 8, 2014

Brand X CrossFit Ramona WOD EMOM 12:00 Strict pull-up Box jump Followed by: 5 Rounds Hill sprints 20 Wall ball Rest 1:00 Then: 100 Push-ups Mobility: Hips/shoulders
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Saturday, September 6, 2014

Brand X CrossFit Ramona WOD Hang Squat Snatch Tekkers Followed by: 30 Hang squat snatch Every time the bar is put down perform 30 high box jumps
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Friday, September 5, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM handstand push-ups or wall walk-ups second: double-unders Followed by: Tabata Row 100 Mountain Climbers Then: 3x 10 Good mornings 15 Toes to bar Mobility: hips
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Thursday, September 4, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 3 rounds – 5 front squats 10 box jump-overs Then: 3x 10 cossacks 25 sit ups Mobility: hips/ hammies
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Wednesday, September 3, 2014

Brand X CrossFit Ramona WOD Press Followed by: 3 x 5:00 AMRAPs, rest 2:00 5 clean and push press 10 knees-to-elbows 100-meter run Then: 3x 3 Turkish get ups 10 band pull aparts Mobility: shoulders triceps
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Tuesday, September 2, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: 100 double-unders 50 kettlebell swings 25 toes-to-bar 50 swings 100 double-unders Then: 1:00 Plank 25 partner med ball sit-up toss Mobility: Glutes and Lats
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