Category

Crossfit

Wednesday, June 18, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: 20:00 AMRAP 10 overhead squats 10 push-ups 400-meter run Then: 3x 5-10 bar roll outs 10 Bulgarian squats  
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Tuesday, June 17, 2014

Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups second: shoulder press Followed by: 3 rounds - 15 kettlebell swings 30 mountain climbers 45 double-unders Then: 10 Bandy pull aparts 15 Strict toes to bar
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Monday, June 16, 2014

Brand X Ramona WOD Deadlift Followed by: Dead Sprint 10:00 AMRAP 5 deadlifts 100-meter sprint Then: 100 Sit-ups
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Friday, June 13, 2014

Brand X CrossFit Ramona WOD Folsom Shuffle 20=>1 burpees Bear crawl 30 feet  
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Thursday, June 12, 2014

Brand X CrossFit Ramona Chelsea 5 Pull-ups 10 Push-ups 15 Squats Each min on min for 30 min  
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Wednesday, June 11, 2014

Brand X CrossFit Ramona WOD Tabata row Then: run 1 mile
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Tuesday, June 10, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: 15:00 AMRAP 3 rope climbs 9 power cleans 12 box jumps Then: 3x 10 bar roll outs 15 toes to bar
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Monday, June 9, 2014

Brand X CrossFit Ramona WOD 100 Double unders 50 Squats 100 Double unders Followed by: 50 Burpees  
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Saturday, June 7, 2014

Brand X CrossFit Ramona WOD 10=>1 reps: Thrusters 1=>10: Strict pull-ups 10=>1 Burpees  
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Friday, June 6, 2014

Brand X CrossFit Ramona WOD 16:00 EMOM first: burpees second: dumbbell push presses Followed by: Squat Snatch SQT 3 rounds - 10 squat snatches 200-meter (4 x 50-meter) shuttle run Then: 2x 30 walking lunges 30 ring rows  
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