Category

Crossfit

Monday, April 21, 2014

  Brand X CrossFit Ramona WOD Deadlift Followed by: 3 x 5:00 AMRAPs 5 power cleans 10 pull-ups 100-meter run Rest 2:00 Then: 3x 25 Situps 10 Toes to bar
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Saturday, April 19,2014

  Brand X CrossFit Ramona WOD CrossFit Total Three attempts each at: Back Squat Shoulder Press Deadlift
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Friday, April 18, 2014

  Brand X CrossFit Ramona WOD 50 Handstand Push-Ups Followed by: 3:00 Box jumps 2:00 Burpees 1:00 Shoulder press
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Thursday, April 17, 2014

    Brand X CrossFit Ramona WOD 12:00 EMOM First: ring rows second: plank hold for time Followed by: Annie 50-40-30-20-10 Double-unders Sit-ups
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Wednesday, April 16, 2014

  Brand X CrossFit Ramona WOD Mobility Followed by: 1 mile run rest 5:00 1 mile run Then: Max push-ups Max pull-ups
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Tuesday, April 15, 2014

  Brand X CrossFit Ramona WOD 21-15-9 Box jumps, 24″/20″ Deadlifts Followed by: Mobility
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Saturday, April 12, 2014

  Brand X CrossFit Ramona WOD Snatch Tekkers Followed by: 3 snatches, 200-meter run, +5# each round – Shooting for 7 rounds Then: Mobilize
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Friday, April 11, 2014

  Brand X CrossFit Ramona WOD Mobility Followed by: EMOM Even:10 cal on rower OR 8 cal on skier Odd: AMRAP 5 pull-ups 7 burpees 9 squats Then: 50-100 Toes to bar in as few sets as possible  
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Thursday, April 10, 2014

  Brand X CrossFit Ramona WOD Back Squat Followed by: 4 Rounds 15 Box Jumps 15 Thrusters Then: 3x 10 Bulgarian Squats Mobility
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Wednesday, April 9, 2014

  Brand X CrossFit Ramona WOD 14:00 EMOM Pull-ups DB Shoulder Press Followed by: Teams of 3 complete the following: 3000-meter row, 30 rope climbs, 15′, 90 ring dips Then: 100 Sit-ups
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