Workouts

Brand X CrossFit Ramona WOD 20:00 AMRAP Hill Run 25 push-ups 5 rope climbs Then: 3x 1:00 plank hold max bar hang  

      Brand X CrossFit Ramona WOD Front squat Followed by: 3 rounds – rest 90 seconds in between – 15 thrusters, load for... Read More

Brand X Ramona WOD Clean Tekkers Followed by: 3 cleans 20 double unders add 5#-10# every round Then: Accumulate 5:00 plank time

Brand X CrossFit Ramona WOD 5 rounds – Not for time 10 shoulder press and 10 strict pull-ups Followed by: 50 Burpees rest 3:00 50... Read More

Brand X CrossFit Ramona WOD 10:00 EMOM first: handstand hold or plank second: sit-ups Followed by: 2–mile run or 4K row Then: Mobilize

Brand X CrossFit Ramona WOD Back Squat Followed by: 3 rounds 3 overhead squats 6 front squats 9 back squats 12 box jumps Then: 3x... Read More

Brand X CrossFit Ramona WOD Pull-ups Followed by: 10 rounds 1:00 row 15-second rest 0:30 of push-ups 15-second rest Then: 2x 1:00 plank 30 flutter... Read More

Brand X CrossFit Ramona WOD -Happy Birthday Jack- Deadlifts Followed by: AMRAPS 3:00 wallball rest 2:00 2:00 burpees rest 2:00 1:00 heavy thrusters Then: 3x... Read More

      Brand X CrossFit Ramona WOD   Cindy 3 x 5:00 AMRAPs, 2:30 rests 5 pull-ups, 10 push-ups, 15 squats

Brand X CrossFit Ramona WOD 20:00 EMOM Toes-to-Bar and Dumbbell Press Followed by: 3 rounds – 800-meter run, 25 sit-ups, 15 knees-to-elbows Then: 3x Max... Read More