Danell

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... Read More

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... Read More

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

Brand X CrossFit Ramona WOD Clean Tekkers Followed by: ‘Gwen’ 15-12-9 Clean and Jerk

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... Read More

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.... Read More

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... Read More

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... Read More

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

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;... Read More