Danell

      Brand X CrossFit Ramona WOD Run 1 mile Rest 5:00 2x 800m Rest 3:00 Btwn 4x 400 Rest 2:00 Then: Handstand practice... Read More

  Brand X Ramona CrossFit  Cleans Followed by: 4 rounds 20 Burpees 10 Deadlifts Then: 3x 25 Sit-ups 10 Good mornings

  Brand X CrossFit Ramona WOD 12:00 EMOM Strict Pull-ups Followed by: 2:00 Burpee box jump overs Rest 2:00 2:00 Box jump overs Rest 2:00... Read More

  Brand X CrossFit Ramona WOD Squat Followed by: 3X 5:00 AMRAP 10 Hang Power Snatch 10 Overhead Squats 20 Double Unders Rest 2:00 Then:... Read More

  Brand X CrossFit Ramona WOD EMOM 20:00 Burpees Push Press Followed by: Tabata Row Then: Toes to Bar HSPU

          Brand X CrossFit Ramona WOD EMOM 10 Double Unders Followed by: 400m Run 3 rounds of Cindy Then: 3x 10... Read More

  Brand X CrossFit Ramona WOD Deadlift Followed by: “Grace” 30 Clean and Jerks for time Then: 3x 25 Sit-ups 10 Toes to Bar

  Brand X CrossFit Ramona WOD Molly’s Hill/Dive Bombs/Box Jumps Hill Run 25 dive-bomb push-ups 50 box jumps 25 dive-bomb push-ups Hill Run

  Brand X CrossFit Ramona WOD 21-15-9 Thrusters Burpees

  Brand X CrossFit Ramona WOD SQT 3 rounds 95# ground to overhead 10 reps 200 yard shuttle sprint 50 yards there and back twice