Danell

Brand X CrossFit Ramona WOD Front squat 3 x 3 5 second eccentric/3 second hold Followed by: 3 rds 200 Rest exact length of time... Read More

  Brand X CrossFit Ramona WOD General warm upFollowed by: 12 days of Christmas1 100 M run 2 Muscle ups 3 Deadlift 225/165 4 HSPU/or... Read More

  CrossFit Brand X WOD   EMOM 14 Dumbbell Shoulder Press x 5 Double unders x No more than 200 total   Followed by: 50... Read More

CrossFit Brand X Ramona WOD 3x 200 m row/run 15 perfect air squats Followed by: Squat 3 x 10 Deadlift 3 x 10 Then: 1x... Read More

  CrossFit Brand X Ramona WOD   2x 200 M run 25 squats one set of pull ups up to 25   Followed by: 200... Read More

CrossFit Brand X Ramona WOD Max Thruster x 3 Followed By: AMRAP in 3:003 Thrusters, 1356 Burpees 12 Double unders Rest 3:00 AMRAP in 4:006... Read More

CrossFit Brand X Ramona WOD EMOM 12 Even Box jumps Odd Pull ups (Advanced athletes max kipping per rd) Followed by: 3 Rds 800 M... Read More

CrossFit Brand X Ramona WOD Front squat 3 x 3 5 second eccentric/3 second hold/explode each round immediately into 3 broad jumps Followed by: Tabata... Read More

CrossFit Brand X Ramona WOD Animal crawl and run warm up Followed by: AMRAP in 20 minutes 5 Pull ups 10 Burpees 15 Squats Then:... Read More

  EMOM 14 Even DB shoulder press x 3 Odd DB lunges Followed by: 3:00 Burpee box jump overs 2:00 Box jumps 1:00 Burpees Then:... Read More