Category

Crossfit

Wednesday, October 8, 2014

Brand X CrossFit Ramona WOD 2x 10 box step ups 20 perfect squats 30 sec. passive hang 40 jumping jacks 50 m high knee skip Followed by: 3x 2 rounds 10 burpees 20 walking lunges 30 mt climbers 2:00 rest Then: 100 sit-ups Mobility: Hips
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Tuesday, October 7, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM Kettlebell Swings Sit-Ups Followed by: 5=>1 Thrusters Muscle-Ups Then: 3x Max toes to bar 10 Good mornings 1 Max set strict pull-ups 1 Max set perfect plank push-ups Mobilize: Shoulders Hips Back
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Monday, October 6, 2014

Brand X CrossFit Ramona WOD 14:00 EMOM Handstand Push-Ups Planks Followed by: 15:00 AMRAP 15 power snatches 30 double-unders Then: 3x Lite windmill Max L sit Mobilize: Shoulders
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Friday, October 3, 2014

Brand X CrossFit Ramona WOD EMOM toes to bar box step ups Followed by: 2 x 7:00 Cindys, 5 pull-ups 10 push-ups 15 squats Rest 2:00 Then: 3x 10 bar roll-outs 20 sit-ups
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Thursday, October 2, 2014

Brand X CrossFit Ramona WOD Squat Followed by: AMRAP 15:00 10 db push press 20 db walking lunges 40 Mt climbers Then: 3x db overhead hold passive hang Mobility: shoulders hips
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Wednesday, October 1, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM First: perfect wall ball shots Second: perfect box jumps Followed by: Run, row, or mix the two for 25:00 Every 5:00, perform 10 toes-to-bar and 25 sit-ups. Then: 3x 2:00 plank-unbroken 10 inch worms Mobility: Hamstrings Calves
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Tuesday, September 30, 2014

Brand X CrossFit Ramona WOD Press Followed by: 6:00 AMRAP 5 muscle ups 15 burpees rest 2:00 6:00 AMRAP 10 chest to bar pull ups 20 kb swings rest 2:00 6:00 AMRAP 10 ring dips 30 Mt climbers Then: 3x 10 bar roll outs 10 good mornings
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Monday, September 29, 2014

Brand X CrossFit Ramona WOD Deadlifts Followed by: 3 rounds 15 Squat cleans 15 Box jump overs Then: 2x 50 flutter kicks 25 sit-ups
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Saturday, September 27, 2014

Brand X CrossFit Ramona WOD Clean Tekkers Followed by: ‘Gwen’ 15-12-9 Clean and Jerk
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Friday, September 26, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: ‘Nancy’ 3 rounds 400-meter run 15 overhead squats Then: 3x 10 box step ups 10-15 knees to elbows Mobility: Hips/Hamstrings
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