Workouts

Brand X CrossFit Ramona WOD General Mobility Followed by: “NFT” 10 broad jumps 20 toes to bar 25 box jumps 50 sit ups 50 double... Read More

Brand X CrossFit Ramona WOD 3x 10 lunges w/ spiderman stretch 5 push ups 5 monkey hangs 200m run Followed by: Tabata Row Then: 3x... Read More

Brand X CrossFit Ramona WOD Back squat Followed by: Hill sprint 50 squats 25 burpees Molly’s Hill 35 squats 15 burpees Molly’s Hill 20 squats... Read More

Brand X CrossFit Ramona WOD 3x 400m Followed by: 50 ring dips 5 muscle-ups 50 pull-ups 5 muscle-ups 50 knees-to-elbows 5 muscle-ups Then: 2x 15... Read More

Brand X CrossFit Ramona WOD Shoulder press Followed by: 3 rounds 300-meter run 7 push jerks Then: 100 double unders Mobilize shoulders and triceps

Brand X CrossFit Ramona WOD Thrusters Followed by: 15-12-9 Thrusters Pull-ups 5:00 45-30-15 wall ball shots 5-3-1 rope climbs Then: 3x 10 bar rollouts 20... Read More

Brand X CrossFit Ramona WOD 10:00 Max round the world pull-ups Followed by: 20 toes-to-bar 200-meter shuttle run 15 toes-to-bar 300-meter shuttle run 10 toes-to-bar... Read More

Brand X CrossFit Ramona WOD Front squat Followed by: Tabata prowler Tabata Mt. climbers Then: 3x 10 OH walking lunges 10 box step ups Mobilize... Read More

Brand X CrossFit Ramona WOD 10:00 50 HSPU 50 Ring rows Followed by: 3 rounds 10 dumbbell hang power cleans 100-meter farmer’s carry Then: 3x... Read More

Brand X CrossFit Ramona WOD 12:00 EMOM First: strict pull-ups second: db shoulder press Followed by: Partner Angie One partner works at a time to... Read More