Category

Crossfit

Tuesday, May 13, 2014

Brand X CrossFit Ramona WOD Pull-ups Followed by: 10 rounds 1:00 row 15-second rest 0:30 of push-ups 15-second rest Then: 2x 1:00 plank 30 flutter kicks
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Monday, May 12, 2014

Brand X CrossFit Ramona WOD -Happy Birthday Jack- Deadlifts Followed by: AMRAPS 3:00 wallball rest 2:00 2:00 burpees rest 2:00 1:00 heavy thrusters Then: 3x 5 one leg broad jump 10 good mornings 50 situps
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Saturday, May 10, 2014

      Brand X CrossFit Ramona WOD   Cindy 3 x 5:00 AMRAPs, 2:30 rests 5 pull-ups, 10 push-ups, 15 squats
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Friday, May 9, 2014

Brand X CrossFit Ramona WOD 20:00 EMOM Toes-to-Bar and Dumbbell Press Followed by: 3 rounds - 800-meter run, 25 sit-ups, 15 knees-to-elbows Then: 3x Max Handstand hold 100m plate carry
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Thursday, May 8, 2014

    Brand X CrossFit Ramona WOD Snatch Tekkers Followed by: Interval Helen 3 rounds 400-meter run 21 kettlebell swings, 24kg/16kg 12 pull-ups Rest 3:00 Then: 3x 5 muscle snatch 25 sit-ups
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Wednesday, May 7, 2014

    Brand X CrossFit Ramona WOD   Agility, Obstacle course   Followed by: 3 rounds Hill sprint 5 front squats 10 box jumps 5 front squats 10 box jumps   Then: 3x 10 Bulgarian squats 2 rope climbs    
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Tuesday, May 6, 2014

      Brand X CrossFit Ramona WOD   Shoulder press   Followed by: Tabata row Rest 5:00 Tabata row   Then: Barbell bent press Bandy pull apart
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Monday, May 5, 2014

Brand X CrossFit Ramona WOD   20:00 EMOM first: pull-ups second: box jumps   Followed by: 100 double-unders, 50 burpees, 100 double-unders   Then: 3x 1:00 plank hold 10 Toes to bar
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Saturday, May 3, 2014

            Brand X CrossFit Ramona WOD   Oly Tekkers   Followed by: Team Strongman WOD Yoke carry; 5 snatches, 10 steps; Stone, ground-to-shoulder; Bag squat clean and throw; Yoke carry
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Friday, May 2, 2014

  Brand X CrossFit Ramona WOD 20:00 EMOM first: toes-to-bar second: double-unders Followed by: 10-9-8-7-6-5-4-3-2-1 reps ring dips push-ups Then: 3x 100m pinch plate carry max thick bar hang
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