Category

Crossfit

Wednesday, October 1, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM First: perfect wall ball shots Second: perfect box jumps Followed by: Run, row, or mix the two for 25:00 Every 5:00, perform 10 toes-to-bar and 25 sit-ups. Then: 3x 2:00 plank-unbroken 10 inch worms Mobility: Hamstrings Calves
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Tuesday, September 30, 2014

Brand X CrossFit Ramona WOD Press Followed by: 6:00 AMRAP 5 muscle ups 15 burpees rest 2:00 6:00 AMRAP 10 chest to bar pull ups 20 kb swings rest 2:00 6:00 AMRAP 10 ring dips 30 Mt climbers Then: 3x 10 bar roll outs 10 good mornings
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Monday, September 29, 2014

Brand X CrossFit Ramona WOD Deadlifts Followed by: 3 rounds 15 Squat cleans 15 Box jump overs Then: 2x 50 flutter kicks 25 sit-ups
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Saturday, September 27, 2014

Brand X CrossFit Ramona WOD Clean Tekkers Followed by: ‘Gwen’ 15-12-9 Clean and Jerk
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Friday, September 26, 2014

Brand X CrossFit Ramona WOD Back squat Followed by: ‘Nancy’ 3 rounds 400-meter run 15 overhead squats Then: 3x 10 box step ups 10-15 knees to elbows Mobility: Hips/Hamstrings
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Thursday, September 25, 2014

Brand X CrossFit Ramona WOD General warm up Followed by: 4 rounds rest 3:00 in between: 45-second row for max calories immediately into 15 burpees. Then: 3x 3-5 Turkish get-ups 10 bandy pull-aparts
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Wednesday, September 24, 2014

Brand X CrossFit Ramona WOD Press Followed by: 6 Rounds 30 sec Prowler push 10 Explosive push ups Rest 2:00 Then: 3x 15 toes 2 bar 25 sit ups Mobilize: Shoulders
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Tuesday, September 23, 2014

Brand X Ramona WOD Deadlift Followed by: 3rds 2x 5 Hang power clean 10 Dips 30 Double unders 2:00 rest between Then: 3x 10-15 perfect squats 1:00 plank Mobility: calves/triceps/upper back
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Monday, September 22, 2014

Brand X Ramona WOD Mikki’s Birthday WOD 52 thrusters every time bar is put down, perform 10 hollow rocks.
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Friday, September 19, 2014

Brand X CrossFit Ramona WOD 12:00 EMOM first: explosive push-ups second: 2 broad jumps Followed by: 5 rounds 45 seconds of row, rest 15 seconds; 45 seconds of mountain climbers, rest 15 seconds; 45 seconds of hillbilly prowler pushing, rest 15 seconds.
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