Category

Crossfit

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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Saturday, Septmember 13, 2014

Brand X CrossFit Ramona WOD Split Jerk Tekkers Followed by: 30 double unders 3 split jerk-add 5# to 10# every round (Not for time. 30:00 cap)
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Friday, September 12, 2014

Brand X CrossFit Ramona WOD 2 rounds 400m run max kipping pull ups Followed by: Tabata Row Max back squat Then: 100 sit ups 30-50 toes to bar
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Thursday, September 11, 2014

Brand X CrossFit Ramona WOD 3x PVC pass through bear crawl 10 one-legged side-to-side hops 10 jumping jacks 10 sec. bar hang Followed by: Grace 30 clean and jerk Then: Choose one: 4x 400m run 2x 800m run 1600m run General mobility
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Wednesday, September 10, 2014

Filthy Fifty 50 reps for time: Box Jumps Jumping Pull-ups Kettlebell Swings Walking Lunges Knees to Elbows 45lb Push Press GHD Back Extensions Wall Ball Burpees Double-unders
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Tuesday, September 9, 2014

Brand X CrossFit Ramona WOD 100 Double-Unders 15 Deadlifts rest 2:00 12 Deadlifts rest 1:00 9 Deadlifts 100 Double-Unders Followed by: 10:00 EMOM first: box step-ups second: overhead walking lunges Mobility: Hamstrings & hips
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Monday, September 8, 2014

Brand X CrossFit Ramona WOD EMOM 12:00 Strict pull-up Box jump Followed by: 5 Rounds Hill sprints 20 Wall ball Rest 1:00 Then: 100 Push-ups Mobility: Hips/shoulders
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Saturday, September 6, 2014

Brand X CrossFit Ramona WOD Hang Squat Snatch Tekkers Followed by: 30 Hang squat snatch Every time the bar is put down perform 30 high box jumps
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Friday, September 5, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM handstand push-ups or wall walk-ups second: double-unders Followed by: Tabata Row 100 Mountain Climbers Then: 3x 10 Good mornings 15 Toes to bar Mobility: hips
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Thursday, September 4, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 3 rounds – 5 front squats 10 box jump-overs Then: 3x 10 cossacks 25 sit ups Mobility: hips/ hammies
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