http://www.crossfitbrandx.com/index.php/News/index/ Brand X News en danell@crossfitkids.com Copyright 2013 2013-05-24T13:48:43+00:00 http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_24_13/ http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_24_13/#When:13:48Z

CrossFit Brand X Ramona WOD


EMOM 10
Strict pull ups (C2B for those who are able)

Followed by:
Annie

Then:
30 muscle ups for time or max muscle ups in 10 minutes


]]> 2013-05-24T13:48+00:00 http://www.crossfitbrandx.com/index.php/News/monday_may_27th_2013/ http://www.crossfitbrandx.com/index.php/News/monday_may_27th_2013/#When:23:29Z

CrossFit Brand X Ramona will be closed all day in honor of Memorial Day.]]> 2013-05-23T23:29+00:00 http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_23_13/ http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_23_13/#When:13:03Z

CrossFit Brand X Ramona WOD

Warm up then:
Max Thruster
10 minutes to work up to a one rep max

Followed by:
Interval “GD”
Three 5:00 rds
3 Thrusters, 155/115
7 Burpees
10 Double unders
2:00 rest between rds

Then:
2x 200 M run
Max push ups

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CrossFit Brand X Ramona WOD


10 Minute Snatch tech work

Followed by:
2 mile run

Then:
2 x
25 Toes to bar
25 sit ups


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CrossFit Brand X Ramona WOD

EMOM Dips

Followed By:
3 Rounds
50 Double unders
30 Wall Ball
15 Burpees

Then:
Accumulate 2:00 in a Handstand hold
Puppies 20-30 seconds

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CrossFit Brand X Ramona WOD

Back squat
Warm up then 1 high rep set of 15-20
(last two reps should be difficult)

Followed by:
“Jackie”
800 m run is equivalent sub for row

Then:
Accumulate 2:00 in Lsit
1 max set toes to bar
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CrossFit Brand X Ramona WOD

EMOM 10
Toes to bar

Followed By:
Interval Helen
3x
400 M run
21 KB swings
12 pull ups
Rest 3:00 between rounds

Then:
EMOM 10
Double unders

]]> 2013-05-17T12:56+00:00 http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_16_13/ http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_16_13/#When:13:00Z

CrossFit Brand X Ramona WOD

Deadlift
3 or 5

Followed By:
5=>1
Deadlift, 2x Bdywt
Thruster, Bdywt
Muscle up

Then:
3x
25 Sit ups
10 Bar roll outs

]]> 2013-05-16T13:00+00:00 http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_15_131/ http://www.crossfitbrandx.com/index.php/News/crossfit_brand_x_ramona_5_15_131/#When:14:37Z

CrossFit Brand X Ramona WOD

EMOM 20
Odd - DB Push jerk
Even - Strict pull ups

Followed By:
Two 6:00 rds
3:00 Between
10 Hang Power Snatches, 95/65
10 Hand Release Push ups
20 Double unders

Then:
Accumulate 2:00 in L sit


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CrossFit Brand X Ramona WOD

EMOM 10
HSPU

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