Category

Crossfit

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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Monday, September 1, 2014

Brand X CrossFit Ramona WOD Death by Pull-Ups EMOM, complete 1 pull-up in the first minute, 2 in the second, etc, until you cannot complete the number of pull-ups within the minute. Followed by: 50 burpees Then: 1:30-2:00 L-sit Mobility: Shoulders
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Friday, August 29, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 12:00 AMRAP 5 HPC 10 C2B pull-ups 15 Box Jump overs Then: 100 sit-ups
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Thursday, August 28, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM Ring Rows Handstand or Plank Holds Followed by: 6 rounds 1:30 rest in between 45-second ski erg sprint 15 toes-to-bar Then: 2x 800m
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Wednesday, August 27, 2014

Brand X CrossFit Ramona WOD Press Followed by: 16 rounds of Tabata 2 rounds of mountain climbers 2 rounds of burpees Repeat sequence 4 times. Then: 3x 5 Push ups 5-10 strict pull ups
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Tuesday, August 26, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: 2 x 8:00 AMRAPS, rest 3:00 10 kb swings, 10 toes-to-bar 100-meter run Mobilize: Hips and back
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Monday, August 25, 2014

Brand X CrossFit Ramona WOD Brand X warm up Followed by: “Strict Cindy” 20:00 AMRAP 5 strict pull-ups 10 perfect plank push-ups 15 perfect squats ~or~ “Explosive Cindy” 20:00 AMRAP 3 chest-to-bar pull-ups 6 chest-tap push-ups 9 wall ball shots Then: 1:00 T plan
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