Workouts

Brand X CrossFit Ramona WOD 12:00 EMOM Ring Rows Handstand or Plank Holds Followed by: 6 rounds 1:30 rest in between 45-second ski erg sprint... Read More

Brand X CrossFit Ramona WOD Press Followed by: 16 rounds of Tabata 2 rounds of mountain climbers 2 rounds of burpees Repeat sequence 4 times.... Read More

Brand X CrossFit Ramona WOD Deadlift Followed by: 2 x 8:00 AMRAPS, rest 3:00 10 kb swings, 10 toes-to-bar 100-meter run Mobilize: Hips and back

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