Workouts

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

Brand X CrossFit Ramona WOD Back squat Followed by: 12:00 AMRAP 1 bear crawl 1 round of 5 pull-ups, 10 lunges; 2 bear crawls, 2... Read More

Brand X CrossFit Ramona WOD 30:00 of any combination of running, rowing, or skiing. Followed by: General mobility

Brand X CrossFit Ramona WOD Press Followed by: 3 rounds – 30 wall ball shots 30 box jumps Then: 4x 5 drop push ups 25... Read More

Brand X CrossFit Ramona WODDeadliftFollowed by:3:00 AMRAP Kettlebell swing 2:00 AMRAP One arm dumbbell thrusters 1:00 AMRAP Burpees to target Then: 3x 3 uphill broad... Read More

Brand X CrossFit Ramona WOD Split Jerk Tekkers Followed by: 30 double unders 3 split jerk-add 5# to 10# every round (Not for time. 30:00... Read More

Brand X CrossFit Ramona WOD 2 rounds 400m run max kipping pull ups Followed by: Tabata Row Max back squat Then: 100 sit ups 30-50... Read More

Brand X CrossFit Ramona WOD 3x PVC pass through bear crawl 10 one-legged side-to-side hops 10 jumping jacks 10 sec. bar hang Followed by: Grace... Read More