Workouts

CrossFit Brand X Ramona WOD Front squat 3 x 3 5 second eccentric/3 second hold/explode each round immediately into 3 broad jumps Followed by: Tabata... Read More

CrossFit Brand X Ramona WOD Animal crawl and run warm up Followed by: AMRAP in 20 minutes 5 Pull ups 10 Burpees 15 Squats Then:... Read More

  EMOM 14 Even DB shoulder press x 3 Odd DB lunges Followed by: 3:00 Burpee box jump overs 2:00 Box jumps 1:00 Burpees Then:... Read More

CrossFit Brand X Ramona WOD Clean tekkers Followed by: EMOM Even 3 High Pulls Odd 1 Clean Then: 3x 20 Air squats 3 broad jumps

                      CrossFit Brand X Ramona WOD EMOM Box jumps Toes to bar Followed by: 5... Read More

CrossFit Brand X Ramona WOD Deadlift 3 or 5 Followed by: 100 Double unders (or 3:00) Max swings (American for competitors all else Russian) 100... Read More

  EMOM Even 3 thrusters (heavy) Odd 3-6 strict pull ups Followed by: AMRAP in 10 10 Burpees 10 box jumps 2 lengths mat bear... Read More

5:00 10 burpees 10 mt climbers 10 dirty dogs 100 m Followed by: 30 muscle ups (Scale 30 c2b pull ups/30 ring dips or 30... Read More

CrossFit Brand X Ramona WOD    Snatch tekkers Followed by: 10 Snatches, 95/65 100 Double unders Then: 50 toes to bar in as few sets... Read More

 Handstand hold practice Followed by: Cindy x 3 Ascending AMRAPs 5:00 Cindy, rest 1:00 6:00 Cindy, rest 2:00 7:00 Cindy Then: 100 sit ups