Category

Crossfit

Tuesday, August 19, 2014

Brand X CrossFit Ramona WOD Shoulder press Followed by: 5 rounds 10 explosive push-ups 20 power ball shots 30 mountain climbers Then: 3x 1:00 plank 10-15 knees to elbows Mobilize: Shoulder and forearm
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Monday, August 18, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: 3 x 5:00 AMRAPs, rest 2:00 3 power cleans 6 box jumps 100-meter run Then: 3x 10 good mornings 25 sit ups Mobilize: hips and back
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Saturday, August 16, 2014

Brand X CrossFit Ramona WOD General Mobility Followed by: “NFT” 10 broad jumps 20 toes to bar 25 box jumps 50 sit ups 50 double unders 50 sit ups 25 box jumps 20 toes to bar 10 broad jumps Then: mobilize
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Friday, August 15, 2014

Brand X CrossFit Ramona WOD 3x 10 lunges w/ spiderman stretch 5 push ups 5 monkey hangs 200m run Followed by: Tabata Row Then: 3x 1:00 plank 15 toes to bar
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Thursday, August 14, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: Hill sprint 50 squats 25 burpees Molly’s Hill 35 squats 15 burpees Molly’s Hill 20 squats 5 burpees Then: 3x 10 cossacks 10 box step ups
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Wednesday, August 13, 2014

Brand X CrossFit Ramona WOD 3x 400m Followed by: 50 ring dips 5 muscle-ups 50 pull-ups 5 muscle-ups 50 knees-to-elbows 5 muscle-ups Then: 2x 15 Bent press 10 bandy pull aparts Mobilize: chest triceps
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Tuesday, August 12, 2014

Brand X CrossFit Ramona WOD Shoulder press Followed by: 3 rounds 300-meter run 7 push jerks Then: 100 double unders Mobilize shoulders and triceps
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Monday, August 11, 2014

Brand X CrossFit Ramona WOD Thrusters Followed by: 15-12-9 Thrusters Pull-ups 5:00 45-30-15 wall ball shots 5-3-1 rope climbs Then: 3x 10 bar rollouts 20 lunges Mobilize shoulders and hips
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Friday, August 8, 2014

Brand X CrossFit Ramona WOD 10:00 Max round the world pull-ups Followed by: 20 toes-to-bar 200-meter shuttle run 15 toes-to-bar 300-meter shuttle run 10 toes-to-bar 400-meter shuttle run Then: 3x 2:00 rowing tech work 25 sit ups mobilize shoulder and calf  
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Thursday, August 7, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: Tabata prowler Tabata Mt. climbers Then: 3x 10 OH walking lunges 10 box step ups Mobilize adductors and hamstrings
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