Category

Crossfit

Wednesday, May 28, 2014

Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups second: shoulder press Followed by: 800-meter run 30 push presses meter run 20 push presses 400-meter run 10 push presses You’re still not done: 3x 1:00 Plank hold 25 Sit ups  
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Tuesday, May 27, 2014

Brand X CrossFit Ramona WOD Power Cleans Followed by: 15-12-9 Hang power cleans Ring dips rest 2:00, repeat. Then: 50 Bandy row 50 Toes 2 bar
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Saturday, May 24, 2104

Brand X CrossFit Ramona WOD Weighted pull-ups Max strict pull-ups Max kipping pull-ups Followed by: 10:00 EMOM Burpees
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Friday, May 23, 2014

Brand X CrossFit Ramona WOD Floor press Followed by: Not For Time 3 rounds 400-800-meter run, Max strict toes-to-bar, 25-50 sit-ups. Then: 30 Bandy pull aparts 30 Ring rows  
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Thursday, May 22, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: 800-meter run 15-12-9 reps deadlift rest 2:00 in between each set, then, 800-meter run
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Wednesday, May 21, 2014

Brand X CrossFit Ramona WOD Mixed-Up Annie w/OHS 10 overhead squats 50-40-30-20-10 Double-unders, 10-20-30-40-50 Sit-ups, 10 overhead squats Then: Mobilize  
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Tuesday, May 20, 2014

Brand X CrossFit Ramona WOD 20:00 AMRAP Hill Run 25 push-ups 5 rope climbs Then: 3x 1:00 plank hold max bar hang  
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Monday, May 19, 2014

      Brand X CrossFit Ramona WOD Front squat Followed by: 3 rounds – rest 90 seconds in between - 15 thrusters, load for perfect technique; 15 pull-ups Then: 3x 10 ring rows 15 toes to bar
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Saturday, May 17, 2014

Brand X Ramona WOD Clean Tekkers Followed by: 3 cleans 20 double unders add 5#-10# every round Then: Accumulate 5:00 plank time
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