Category

Crossfit

Tuesday, August 26, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: 2 x 8:00 AMRAPS, rest 3:00 10 kb swings, 10 toes-to-bar 100-meter run Mobilize: Hips and back
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Monday, August 25, 2014

Brand X CrossFit Ramona WOD Brand X warm up Followed by: “Strict Cindy” 20:00 AMRAP 5 strict pull-ups 10 perfect plank push-ups 15 perfect squats ~or~ “Explosive Cindy” 20:00 AMRAP 3 chest-to-bar pull-ups 6 chest-tap push-ups 9 wall ball shots Then: 1:00 T plan
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Saturday, August 23, 2014

HPC Tekkers Followed by: 30 sec. prowler push 5 hang power cleans + 5-10lbs each round 2:00 rest between each round Then: 100 sit ups Mobilize: calves/quads/shoulders Don’t forget to attend your second chance at Yoga this week! Today at 11:00!
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Friday, August 22, 2014

Brand X CrossFit Ramona WOD 2x 10 arm circles Fwd 10 arm circles Bwd 10 fwd back swings 10 jumping squats 100m Then: Push press Followed by: 3 rounds of the following w/2:00 rest in between: 2 rounds - 2 rope climbs 10 ring dips 15 burpees Then: 3x 1:00 plank moving from elbows to han
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Thursday, August 21, 2014

Brand X CrossFit Ramona WOD 10 perfect squats 10 spiderman lunges 10 cossacks 200m run Then: Back squat Followed by: 5 x 200-meter runs rest 3:00 in between Then: 2x 20 front rack lunges 10 bar roll outs
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Wednesday, August 20, 2014

Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups second: ring rows Followed by: “Annie” 50-40-30-20-10 Double-unders Sit-ups Then: mobilize
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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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