Category

Crossfit

Monday, August 11, 2014

Brand X CrossFit Ramona WOD Thrusters Followed by: 15-12-9 Thrusters Pull-ups 5:00 45-30-15 wall ball shots 5-3-1 rope climbs Then: 3x 10 bar rollouts 20 lunges Mobilize shoulders and hips
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Friday, August 8, 2014

Brand X CrossFit Ramona WOD 10:00 Max round the world pull-ups Followed by: 20 toes-to-bar 200-meter shuttle run 15 toes-to-bar 300-meter shuttle run 10 toes-to-bar 400-meter shuttle run Then: 3x 2:00 rowing tech work 25 sit ups mobilize shoulder and calf  
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Thursday, August 7, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: Tabata prowler Tabata Mt. climbers Then: 3x 10 OH walking lunges 10 box step ups Mobilize adductors and hamstrings
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Wednesday, August 6, 2014

Brand X CrossFit Ramona WOD 10:00 50 HSPU 50 Ring rows Followed by: 3 rounds 10 dumbbell hang power cleans 100-meter farmer’s carry Then: 3x 10 hanging hallow 30 sec L sit Mobilize forearm and shoulders
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Tuesday, August 5, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM First: strict pull-ups second: db shoulder press Followed by: Partner Angie One partner works at a time to complete the chipper: 200 pull-ups 200 push-ups 200 sit-ups 200 squats Then: 3x 10 Bulgarian squats 5 Candle sticks
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Monday, August 4, 2014

Brand X CrossFit Ramona WOD Back Squats Followed by: 15:00 AMRAP 3 presses 6 push presses 9 push jerks 12 box jumps Then: 100 sit ups Mobilize calf and triceps
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Thursday, July 31, 2014

Brand X CrossFit Ramona WOD 20:00 AMRAP Rd 1: bear crawl and 1 round of Cindy; Rd 2: bear crawl and 2 rounds of CIndy; Rd 3: bear crawl and 3 rounds of Cindy; etc.
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Wednesday, July 30, 2014

Brand X CrossFit Ramona WOD Walking lunges Push ups Followed by: AMRAP 12:00 10 burpees 20 double unders 12 burpees 24 double unders 14 burpees 28 double unders 16 burpees 32 double unders 18 burpees 36 double unders etc…
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Tuesday, July 29, 2014

Brand X CrossFit Ramona WOD 3 rounds – 400-meter run 25 super-slow pause air squats
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Monday, July 28, 2014

Brand X CrossFit Ramona WOD 3x 200m run 15 perfect squats followed by: 20:00 AMRAP 10 kettlebell swings 10 pull-ups 100-meter run Then: 50-100 butterfly sit-ups
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