Category

Crossfit

Friday, November 14, 2014

#TheBrandXMethod 12:00 EMOM Knees to Elbows Double unders Followed by: 2 Rounds 800m run 15 Dips 30 Pull ups 45 Box step ups Then: 3x 1:00 plank 25 sit-ups Mobility: Shoulders Calves
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Thursday, November 13, 2014

#TheBrandXMethod Squat Followed by: ‘Randy’ 75 power snatch Then: 3x 15 Toes to bar 30 sec. passive hang 10 Bandy pull aparts Mobility: Shoulder distraction T-spine
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Wednesday, November 12, 2014

#TheBrandXMethod 15 Muscle ups/ pull ups 30 Toes to bar 60 Lunges Followed by: 4 x 400 m 3:00 rest between rounds Then: 3x 1:00 Flutter kicks 1:00 plank Mobility: Adductor Planter smash Calf smash/stretch
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Tuesday, November 11, 2014

#TheBrandXMethod Press Followed by: 20 push press 50 box jumps 20 push press Then: 10 T-plank, each side 10 bandy pull aparts Mobility: shoulder distraction banded bully
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Monday, November 10, 2014

#TheBrandXMethod 3x 1:00 bottom of the squat 10 spiderman 10 “Chappie” Deadlifts 10 box step ups Followed by: Deadlifts Then: 3:00 wallball 2:00 rest 2:00 mt climbers 1:00 rest 1:00 burpees followed by: 50-100 sit-ups Mobility: Pigeon T spine smash
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Friday, November 7, 2014

#thebrandxmethod 2x 10 arm circles 10 arm swings 10 dislocates 10 bandy presses Followed by: 800m run 20 pull-ups 800m run 40 push-ups 800m run 60 sit-ups 800m run 80 squats 25:00 cap Mobility: planters smash calf smash
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Thursday, November 6, 2014

The Brand X Method 4x Bear crawl 10 Box step ups 10 Cossacks Followed by: 4 rounds Rowing intervals 40 Seconds on 20 Seconds off Then: 3x 1:00 Plank 1:00 DB overhead hold Mobility: Couch stretch Pigeon
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Wednesday, November 5, 2014

The Brand X Method 3x 10 Spiderman 10 Bandy side step 30 sec. Commando hang 10 Lunges Followed by; 15:00 AMRAP 10 KB Swings 10 Pull ups 200m Shuttle Run (4×50) Then: 3x 10 Good Mornings 15 Knees to elbows Mobility: Shoulder distraction Chest mash
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Tuesday, November 4, 2014

Brand X CrossFit Ramona WOD 3x 1:00 bottom of the squat 10 single leg deadlifts 10 goblet squats 10 banded good morning Followed by: 3 rounds 5 deadlifts 10 handstand push-ups 15 double-unders Then: 2x 1:00 plank max L sit Mobility
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Monday, November 3, 2014

Brand X CrossFit Ramona WOD 4x Bear crawls 10 Shrimps 10 Elevated Roll Push-ups Followed by: Angie 60 60 pull-ups 60 push-ups 60 sit-ups 60 squats Mobility: General
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