Category

Crossfit

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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Tuesday, April 8, 2014

      Brand X CrossFit Ramona WOD Run 1 mile Rest 5:00 2x 800m Rest 3:00 Btwn 4x 400 Rest 2:00 Then: Handstand practice            
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Monday, April 7, 2014

  Brand X Ramona CrossFit  Cleans Followed by: 4 rounds 20 Burpees 10 Deadlifts Then: 3x 25 Sit-ups 10 Good mornings
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Saturday, April 5, 2014

  Brand X CrossFit Ramona WOD 12:00 EMOM Strict Pull-ups Followed by: 2:00 Burpee box jump overs Rest 2:00 2:00 Box jump overs Rest 2:00 2:00 Box Jumps Then: 2x 800m run
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Friday, April 4, 2014

  Brand X CrossFit Ramona WOD Squat Followed by: 3X 5:00 AMRAP 10 Hang Power Snatch 10 Overhead Squats 20 Double Unders Rest 2:00 Then: 3X 1:00 Plank 15-20 Sit ups
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Thursday, April 3, 2014

  Brand X CrossFit Ramona WOD EMOM 20:00 Burpees Push Press Followed by: Tabata Row Then: Toes to Bar HSPU
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Wednesday, April 2, 2014

          Brand X CrossFit Ramona WOD EMOM 10 Double Unders Followed by: 400m Run 3 rounds of Cindy Then: 3x 10 Bulgarian squats 20 Lunges
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Tuesday, April 1, 2014

  Brand X CrossFit Ramona WOD Deadlift Followed by: “Grace” 30 Clean and Jerks for time Then: 3x 25 Sit-ups 10 Toes to Bar
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Monday, March 31, 2014

  Brand X CrossFit Ramona WOD Molly’s Hill/Dive Bombs/Box Jumps Hill Run 25 dive-bomb push-ups 50 box jumps 25 dive-bomb push-ups Hill Run
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