Danell

Brand X CrossFit Ramona WOD Brand X warm up Followed by: “Strict Cindy” 20:00 AMRAP 5 strict pull-ups 10 perfect plank push-ups 15 perfect squats... Read More

HPC Tekkers Followed by: 30 sec. prowler push 5 hang power cleans + 5-10lbs each round 2:00 rest between each round Then: 100 sit ups... Read More

Brand X CrossFit Ramona WOD 2x 10 arm circles Fwd 10 arm circles Bwd 10 fwd back swings 10 jumping squats 100m Then: Push press... Read More

Brand X CrossFit Ramona WOD 10 perfect squats 10 spiderman lunges 10 cossacks 200m run Then: Back squat Followed by: 5 x 200-meter runs rest... Read More

Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups second: ring rows Followed by: “Annie” 50-40-30-20-10 Double-unders Sit-ups Then: mobilize

Brand X CrossFit Ramona WOD Shoulder press Followed by: 5 rounds 10 explosive push-ups 20 power ball shots 30 mountain climbers Then: 3x 1:00 plank... Read More

Brand X CrossFit Ramona WOD Deadlift Followed by: 3 x 5:00 AMRAPs, rest 2:00 3 power cleans 6 box jumps 100-meter run Then: 3x 10... Read More

Brand X CrossFit Ramona WOD General Mobility Followed by: “NFT” 10 broad jumps 20 toes to bar 25 box jumps 50 sit ups 50 double... Read More

Brand X CrossFit Ramona WOD 3x 10 lunges w/ spiderman stretch 5 push ups 5 monkey hangs 200m run Followed by: Tabata Row Then: 3x... Read More

Brand X CrossFit Ramona WOD Back squat Followed by: Hill sprint 50 squats 25 burpees Molly’s Hill 35 squats 15 burpees Molly’s Hill 20 squats... Read More