Workouts

Front squat Followed by: 20:00 EMOM first: thruster second: burpee Start at 1 rep and add 1 rep each minute Then: 3:00 AMRAP 30 double-unders... Read More

Brand X CrossFit Ramona WOD 12:00 EMOM Hang Power Cleans and Box Jumps Followed by: 8:00 AMRAP 10 burpees 10 KB Swings +2 every round... Read More

Brand X CrossFit Ramona WOD Back Squat Tekkers Followed by: Split Crippler 15 back squats, body weight; 800-meter run; 15 back squats, body weight; 800-meter... Read More

Brand X CrossFit Ramona WOD Deadlift Followed by: Molly’s Hell 4 x hill sprints; 2 x Molly’s hill; 1 x Molly’s hill+. Rest as needed... Read More

Brand X CrossFit Ramona WOD Gymnastics Followed by: 3x 5:00 Cindy 2:00 rest Then: 3x 10 Bulgarian squats 10 Bandy pull aparts

Brand X CrossFit Ramona WOD Front squat Followed by: 100 Double unders 50 Mt climbers 25 Toes to bar 50 Mt climbers 100 Double unders... Read More

Brand X CrossFit Ramona WOD Mobility Followed by: 100 double-unders 3 rounds 1:00 plank hold 15 hang power snatch 100 double -unders Then: 2x 50... Read More

Brand X CrossFit Ramona WOD Swing Tekkers Followed by: Helen 3 Rounds for time: 400m run 21 kettlebell swing 12 pull-ups  

Brand X CrossFit Ramona WOD Row or run 1.25 miles Rest 5:00 Repeat

Brand X CrossFit Ramona WOD Deadlift Followed by: Diane 21-15-9 deadlift handstand push-ups Then: Mobility