Workouts

Brand X CrossFit Ramona WOD Back squat Followed by: Deadlift Then: 50 Burpees 50 Pull ups  

Brand X CrossFit Ramona WOD 1200m run Tabata row 1200m run Followed by: 3x Max toes to bar L sit Then: Mobilize hamstring and calf

12:00 EMOM Push-Ups Toes-to-Bar Followed by: 3 rounds – 5 push jerks 15 double-unders 30 mountain climbers

Brand X CrossFit Ramona WOD Front Squat Followed by: 15:00 AMRAP 4 snatches 9 burpees 4 x 10-meter prowler push w/jump-overs Then: 3x 8-10 Bar... Read More

Brand X CrossFit Ramona WOD EMOM Strict Pull-ups Box Jumps Followed by: Teams of 3: One team member runs 200 meters while other team members... Read More

Brand X CrossFit Ramona WOD Back squat Followed by: AMRAP 15:00 3 OHS 7 Burpees 9 Double Unders Then: 3x 6-8 Bent press 6-8 bent... Read More

Brand X CrossFit Ramona WOD Clean Tekkers Followed by: EMOM 20:00 Clean and Jerk Cindy AMRAP

Happy Birthday Coach Connor! Brand X CrossFit Ramona WOD Run or Row a 5K

Brand X CrossFit Ramona WOD Deadlifts Followed by: 10 rounds 3 snatches 15 wall ball shots Then: 3x 10 single leg lifts 15 toes to... Read More

100 Double unders 50 Kipping pull-ups 25 Strict Chin-ups Followed by: Tabata Row 3:00 Max box jump overs Then: 3x Max perfect push-ups 10 bandy... Read More