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CrossFit Brand X Ramona 5/30/13

CrossFit Brand X Ramona WOD

Tabata Row

Followed by:
Run 1 mile

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Posted by danell on 05/30 at 05:04 AM

CrossFit Brand X Ramona 5/29/13

CrossFit Brand X Ramona WOD

Ascending Cindy
5:00 Cindy, rest 1:00 
6:00 Cindy, rest 2:00 
7:00 Cindy

Followed by:
3 x
10 Roll outs
20 Sit ups

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Posted by danell on 05/29 at 06:10 AM

CrossFit Brand X Ramona 5/28/13

CrossFit Brand X Ramona WOD

Back squat
3 or 5

Followed by:
21-15-9
Push jerk, 95/65
Toes to bar

(Require push jerk….not press)

Then:
Front squat
3 x 10

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Posted by danell on 05/28 at 05:27 AM

Monday, May 27th 2013

CrossFit Brand X Ramona will be closed all day in honor of Memorial Day.

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Posted by danell on 05/27 at 06:20 AM

CrossFit Brand X Ramona 5/25/13

CrossFit Brand X Ramona Wod
Deadlift
3 or 5 rep

Followed by:
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Then:
EMOM
Double unders

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Posted by danell on 05/25 at 03:34 PM

CrossFit Brand X Ramona 5/24/13

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

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Posted by danell on 05/24 at 05:48 AM

CrossFit Brand X Ramona 5/23/13

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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Posted by danell on 05/23 at 05:03 AM

CrossFit Brand X Ramona 5/22/13

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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Posted by danell on 05/22 at 04:16 AM

CrossFit Brand X Ramona 5/21/13

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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Posted by danell on 05/21 at 03:38 AM

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