Category

Crossfit

Thursday, July 3, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: Molly’s Hell 4 x hill sprints; 2 x Molly’s hill; 1 x Molly’s hill+. Rest as needed between. Then: 50 sit-ups 25 toes to bar
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Wednesday, July 2, 2014

Brand X CrossFit Ramona WOD Gymnastics Followed by: 3x 5:00 Cindy 2:00 rest Then: 3x 10 Bulgarian squats 10 Bandy pull aparts
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Tuesday, July 1, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: 100 Double unders 50 Mt climbers 25 Toes to bar 50 Mt climbers 100 Double unders Then: 3x 1:00 Plank hold 25 Sit-ups
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Monday, June 30, 2014

Brand X CrossFit Ramona WOD Mobility Followed by: 100 double-unders 3 rounds 1:00 plank hold 15 hang power snatch 100 double -unders Then: 2x 50 flutter kicks 25 sit-ups
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Saturday, June 28, 2014

Brand X CrossFit Ramona WOD Swing Tekkers Followed by: Helen 3 Rounds for time: 400m run 21 kettlebell swing 12 pull-ups  
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Friday, June 27, 2014

Brand X CrossFit Ramona WOD Row or run 1.25 miles Rest 5:00 Repeat
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Thursday, June 26, 2014

Brand X CrossFit Ramona WOD Deadlift Followed by: Diane 21-15-9 deadlift handstand push-ups Then: Mobility
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Wednesday, June 25, 2014

Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups second: box jumps Followed by: 50-40-30-20-10 Double-unders 25-20-15-10-5 Knees-to-elbows Then: 3x 5 ice cream makers 10 bandy pull aparts
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Tuesday, June 24, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: “Danny” 20:00 AMRAP 10 thrusters 10 burpees 100-meter run Then: Mobility
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Monday, June 23, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM first: plank hold second: toes-to-bar Followed by: 3 rounds – rest 2:00 in between 2 rounds: 5 shoulder press 10 strict pull-ups 15 box jump-overs Then: 10:00 Handstand hold & rolls  
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