Category

Crossfit

Wednesday, July 9, 2014

100 Double unders 50 Kipping pull-ups 25 Strict Chin-ups Followed by: Tabata Row 3:00 Max box jump overs Then: 3x Max perfect push-ups 10 bandy pull aparts
Read More

Tuesday, July 8, 2014

Front squat Followed by: 20:00 EMOM first: thruster second: burpee Start at 1 rep and add 1 rep each minute Then: 3:00 AMRAP 30 double-unders 30 box step-ups 2:00 AMRAP 25 sit-ups 25 walking lunges 1:00 AMRAP 5 broad jumps 10 air squats
Read More

Monday, July 7, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM Hang Power Cleans and Box Jumps Followed by: 8:00 AMRAP 10 burpees 10 KB Swings +2 every round Then: 3x max pull ups 60 sec rest
Read More

Saturday, July 5, 2014

Brand X CrossFit Ramona WOD Back Squat Tekkers Followed by: Split Crippler 15 back squats, body weight; 800-meter run; 15 back squats, body weight; 800-meter run  
Read More

Thursday, July 3, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: Molly’s Hell 4 x hill sprints; 2 x Molly’s hill; 1 x Molly’s hill+. Rest as needed between. Then: 50 sit-ups 25 toes to bar
Read More

Wednesday, July 2, 2014

Brand X CrossFit Ramona WOD Gymnastics Followed by: 3x 5:00 Cindy 2:00 rest Then: 3x 10 Bulgarian squats 10 Bandy pull aparts
Read More

Tuesday, July 1, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: 100 Double unders 50 Mt climbers 25 Toes to bar 50 Mt climbers 100 Double unders Then: 3x 1:00 Plank hold 25 Sit-ups
Read More

Monday, June 30, 2014

Brand X CrossFit Ramona WOD Mobility Followed by: 100 double-unders 3 rounds 1:00 plank hold 15 hang power snatch 100 double -unders Then: 2x 50 flutter kicks 25 sit-ups
Read More

Saturday, June 28, 2014

Brand X CrossFit Ramona WOD Swing Tekkers Followed by: Helen 3 Rounds for time: 400m run 21 kettlebell swing 12 pull-ups  
Read More

Friday, June 27, 2014

Brand X CrossFit Ramona WOD Row or run 1.25 miles Rest 5:00 Repeat
Read More