Category

Crossfit

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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Thursday, May 1, 2014

    Brand X CrossFit Ramona WOD Sumo Deadlift Followed by: Duncan – 16th Birthday WOD 16:00 AMRAP 10-meter handstand walk, 6 power cleans 10 pull-ups
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Tuesday, April 29, 2014

  Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups; second: box jumps Followed by: 50 squats 40 push-ups 30 toes-to-bar 20 lunges 10 burpees Then: 3x 10 Bulgarian squats 200m run
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Monday, April 28, 2014

  Brand X CrossFit Ramona WOD Push Jerk Followed by: 3 rounds 5 push jerks, 135#/95# 300-meter run Then: 100 sit-ups
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Friday, April 25, 2014

    CrossFit Brand X Ramona WOD 3x with partner 500m row or 400m ski rest while partner goes Followed by: 15:00 AMRAP – 30 reps/round - 5 pull-ups; 10 burpees; 15 box jumps, 24″/20″ Then: 3x bandy pull aparts 10 ring rows      
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Thursday, April 24, 2014

  Brand X CrossFit Ramona WOD 14:00 EMOM first: strict pull-ups second: double-unders Followed by: 5 x 1:00 rounds 10-calorie row, Max kettlebell swings, 24kg/16kg In 1:00, row 10 calories, then perform max kb swings for balance of time Then: 3x 1:00 plank 10 toes to bar
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Wednesday, April 23, 2014

  Brand X CrossFit Ramona WOD Front squats Followed by: Isabel 30 reps for time: 135lb Snatch Then: 200 m waiter walk 200 m farmer carry
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Tuesday, April 22, 2014

          Brand X CrossFit Ramona WOD Floor Press Max Push ups Followed by: Angie 60 60 pull-ups 60 push-ups 60 sit-ups 60 squats Then: 3x 1:00 T-plank each side
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Monday, April 21, 2014

  Brand X CrossFit Ramona WOD Deadlift Followed by: 3 x 5:00 AMRAPs 5 power cleans 10 pull-ups 100-meter run Rest 2:00 Then: 3x 25 Situps 10 Toes to bar
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