Danell

Brand X CrossFit Ramona WOD Deadlift Followed by: Molly’s Hell 4 x hill sprints; 2 x Molly’s hill; 1 x Molly’s hill+. Rest as needed... Read More

Brand X CrossFit Ramona WOD Gymnastics Followed by: 3x 5:00 Cindy 2:00 rest Then: 3x 10 Bulgarian squats 10 Bandy pull aparts

Brand X CrossFit Ramona WOD Front squat Followed by: 100 Double unders 50 Mt climbers 25 Toes to bar 50 Mt climbers 100 Double unders... Read More

Brand X CrossFit Ramona WOD Mobility Followed by: 100 double-unders 3 rounds 1:00 plank hold 15 hang power snatch 100 double -unders Then: 2x 50... Read More

Brand X CrossFit Ramona WOD Swing Tekkers Followed by: Helen 3 Rounds for time: 400m run 21 kettlebell swing 12 pull-ups  

Brand X CrossFit Ramona WOD Row or run 1.25 miles Rest 5:00 Repeat

Brand X CrossFit Ramona WOD Deadlift Followed by: Diane 21-15-9 deadlift handstand push-ups Then: Mobility

Brand X CrossFit Ramona WOD 20:00 EMOM first: strict pull-ups second: box jumps Followed by: 50-40-30-20-10 Double-unders 25-20-15-10-5 Knees-to-elbows Then: 3x 5 ice cream makers... Read More

Brand X CrossFit Ramona WOD Back squat Followed by: “Danny” 20:00 AMRAP 10 thrusters 10 burpees 100-meter run Then: Mobility

Brand X CrossFit Ramona WOD 12:00 EMOM first: plank hold second: toes-to-bar Followed by: 3 rounds – rest 2:00 in between 2 rounds: 5 shoulder... Read More