Category

Crossfit

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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Thursday, September 25, 2014

Brand X CrossFit Ramona WOD General warm up Followed by: 4 rounds rest 3:00 in between: 45-second row for max calories immediately into 15 burpees. Then: 3x 3-5 Turkish get-ups 10 bandy pull-aparts
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Wednesday, September 24, 2014

Brand X CrossFit Ramona WOD Press Followed by: 6 Rounds 30 sec Prowler push 10 Explosive push ups Rest 2:00 Then: 3x 15 toes 2 bar 25 sit ups Mobilize: Shoulders
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Tuesday, September 23, 2014

Brand X Ramona WOD Deadlift Followed by: 3rds 2x 5 Hang power clean 10 Dips 30 Double unders 2:00 rest between Then: 3x 10-15 perfect squats 1:00 plank Mobility: calves/triceps/upper back
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Monday, September 22, 2014

Brand X Ramona WOD Mikki’s Birthday WOD 52 thrusters every time bar is put down, perform 10 hollow rocks.
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Friday, September 19, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM first: explosive push-ups second: 2 broad jumps Followed by: 5 rounds 45 seconds of row, rest 15 seconds; 45 seconds of mountain climbers, rest 15 seconds; 45 seconds of hillbilly prowler pushing, rest 15 seconds.
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Thursday, September 18, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 12:00 AMRAP 1 bear crawl 1 round of 5 pull-ups, 10 lunges; 2 bear crawls, 2 rounds of 5 pull-ups, 10 lunges 3 bear crawls 3 rounds of 5 pull-ups, 10 lunges; etc Then: 3x Max toes to bar 1:00 double unders mobility: Pigeon/ lats
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Wednesday, September 17, 2014

Brand X CrossFit Ramona WOD 30:00 of any combination of running, rowing, or skiing. Followed by: General mobility
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Tuesday, September 16, 2014

Brand X CrossFit Ramona WOD Press Followed by: 3 rounds – 30 wall ball shots 30 box jumps Then: 4x 5 drop push ups 25 sit ups Mobilize: Hips shoulders
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Monday, September 15, 2014

Brand X CrossFit Ramona WODDeadliftFollowed by:3:00 AMRAP Kettlebell swing 2:00 AMRAP One arm dumbbell thrusters 1:00 AMRAP Burpees to target Then: 3x 3 uphill broad jumps 15 toes to bar Mobility: Upper back Hamstrings
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