Category

Crossfit

Friday, October 31, 2014

Brand X CrossFit Ramona WOD 10:00 AMRAP 25 pull-ups 50 push-ups 75 squats Followed by: 15:00 AMRAP hill run 12 toes to bar 20 sit-ups 8 toes to bar 15 sit-ups General mobility
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Wednesday, October 29, 2014

Brand X CrossFit Ramona WOD Press Followed by: 10:00 AMRAP Ascending reps each round 10 push presses 10 toes-to-bar Then: 10 Bent press 1:00-2:00 Plank hold Mobilize: Shoulders
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Tuesday, October 28, 2014

Brand X CrossFit Ramona WOD 10:00 EMOM Strict Pull-ups Box Jumps Followed by: 10x 1:00 Row 2:00 rest Mobility: Hips Shoulders Back
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Monday, October 27, 2014

Brand X CrossFit Ramona WOD Deadlifts Followed by: ‘Diane’ 21-15-9 deadlift handstand push-ups Then: 2x 200m Farmers walk 50-100 Sit-ups Mobility: Back Lats
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Saturday, October 25, 2014

    Brand X CrossFit Ramona WOD Snatch Tekkers Followed by: I go, you go ‘Isabel’ Then: 50 Toes to bar Mobility: Yoga
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    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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