Category

Crossfit

Tuesday, July 22, 2014

Brand X CrossFit Ramona WOD Front squat Followed by: 12:00 Cindy AMRAP 5 pull-ups 10 push-ups 15 squats Then: 3x 3-5 wall walkups 5 turkish get ups
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Monday, July 21, 2014

Brand X CrossFit Ramona WOD Press Followed by: Death by Clean and Jerk Then: 100 Sit-ups 50 Supermans
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Saturday, July 19, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: Deadlift Then: 50 Burpees 50 Pull ups  
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Friday, July 18, 2014

Brand X CrossFit Ramona WOD 1200m run Tabata row 1200m run Followed by: 3x Max toes to bar L sit Then: Mobilize hamstring and calf
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Thursday, July 18, 2014

12:00 EMOM Push-Ups Toes-to-Bar Followed by: 3 rounds - 5 push jerks 15 double-unders 30 mountain climbers
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Wednesday, July 16, 2014

Brand X CrossFit Ramona WOD Front Squat Followed by: 15:00 AMRAP 4 snatches 9 burpees 4 x 10-meter prowler push w/jump-overs Then: 3x 8-10 Bar roll-out 8-10 Bulgarian squat You’re NOT done: Mobilize-Hips and adductors
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Tuesday, July 15, 2014

Brand X CrossFit Ramona WOD EMOM Strict Pull-ups Box Jumps Followed by: Teams of 3: One team member runs 200 meters while other team members perform Spartans or climbs ropes. Rotate after run is complete. Then: 3x 1:00 Plank 25 Sit ups
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Monday, July 14, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: AMRAP 15:00 3 OHS 7 Burpees 9 Double Unders Then: 3x 6-8 Bent press 6-8 bent over rows
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Saturday, July 12, 2014

Brand X CrossFit Ramona WOD Clean Tekkers Followed by: EMOM 20:00 Clean and Jerk Cindy AMRAP
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Friday, July 11, 2014

Happy Birthday Coach Connor! Brand X CrossFit Ramona WOD Run or Row a 5K
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