Category

Crossfit

Friday, October 24, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 8:00 EMOM 10 box jumps Air squats as many as possible in the remainder of that minute. Then: 1 Max overhead squats Mobility: Hamstrings Adductors Hips
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Thursday, October 23, 2014

Brand X CrossFit Ramona WOD 10:00 EMOM 2 Broad jumps Active hang Followed by: Run or row 1 mile Rest 5:00 Run or row 1 mile Then: 50-100 sit ups Mobility: General
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Wednesday, October 22, 2014

Brand X CrossFit Ramona WOD Press Followed by: Not for time 10-8-6-4-2 handstand push-ups ring dips explosive push-ups Rest 5:00 Then: Not for time 10-8-6-4-2 power ball shots dips ring push-ups Mobility: shoulders Triceps
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Tuesday, October 21, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: Partner Workout 10-20-30-30-20-10 Kettlebell swings 5-10-15–15-10-5 Burpees Partner A swings and does burpees, then Partner B swings and does burpees. Switch off until all reps are completed. Then: 3x Bandy good mornings 25 sit u
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Monday, October 20, 2014

Brand X CrossFit Ramona WOD 2x 10 perfect squats 10 dislocates 10 T-plank push ups 10 monkey hangs Followed by: EMOM 14:00 Strict pull-up DB press Then: AMRAP 8:00 15 Wallball 30 Double unders You’re still not done: 2x 1:00 plank 15 Toes 2 bar 25 Sit-ups Mobilize: Calf Couch str
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Saturday, October 18, 2014

Brand X CrossFit Ramona WOD Push jerk Tekkers Followed by: 3 rounds 5 push jerk 20 box jumps Mobility: Yoga
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Friday, October 17, 2014

Brand X CrossFit Ramona WOD 3x 10 DB press and lunge 200m run Followed by: ‘Mini Barbara’ 3x 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats rest 3:00 between rounds Then: 3x 10 Ring rows 10 Bandy pull aparts Mobility: Shoulder distraction Chest
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Thursday, October 16, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 2 x 3:00 AMRAPs rest 3:00 in between Then: Accumulate: 1:30 L-sit or hang 3:00 plank Mobility: Downward dog Upward dog Pigeon
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Wednesday, October 15, 2014

Brand X CrossFit Ramona WOD Brand X warm up Followed by: 5 rounds 45 seconds on,15 second transitions row mountain climbers kettlebell swings Then: 3x 25 sit ups accumulate 1:00 passive hang Mobility: General
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Tuesday, October 14, 2014

Brand X CrossFit Ramona WOD Shoulder press Followed by: 3:00 wallball rest 2:00 2:00 burpees rest 1:00 1:00 DB thrusters Then: 3x 20 walking lunges 10 windmills 1 handstand hold Mobilize: shoulders lats Pics from the vault of CF HQ main page 2005/2006. CF Brand X- Longest standing CF
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