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Monday, May 27th 2013

CrossFit Brand X Ramona will be closed all day in honor of Memorial Day.

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Posted by danell on 05/23 at 03:29 PM

CrossFit Brand X Ramona 5/23/13

CrossFit Brand X Ramona WOD

Warm up then:
Max Thruster
10 minutes to work up to a one rep max

Followed by:
Interval “GD”
Three 5:00 rds
3 Thrusters, 155/115
7 Burpees
10 Double unders
2:00 rest between rds

Then:
2x 200 M run
Max push ups

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Posted by danell on 05/23 at 05:03 AM

CrossFit Brand X Ramona 5/22/13

CrossFit Brand X Ramona WOD


10 Minute Snatch tech work

Followed by:
2 mile run

Then:
2 x
25 Toes to bar
25 sit ups

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Posted by danell on 05/22 at 04:16 AM

CrossFit Brand X Ramona 5/21/13

CrossFit Brand X Ramona WOD

EMOM Dips

Followed By:
3 Rounds
50 Double unders
30 Wall Ball
15 Burpees

Then:
Accumulate 2:00 in a Handstand hold
Puppies 20-30 seconds

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Posted by danell on 05/21 at 03:38 AM

CrossFit Brand X Ramona 5/20/13

Congratulations to the Brand X Team!


CrossFit Brand X Ramona WOD

Back squat
Warm up then 1 high rep set of 15-20
(last two reps should be difficult)

Followed by:
“Jackie”
800 m run is equivalent sub for row

Then:
Accumulate 2:00 in Lsit
1 max set toes to bar

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Posted by danell on 05/20 at 04:37 AM

CrossFit Brand X Ramona 5/17/13

CrossFit Brand X Ramona WOD

EMOM 10
Toes to bar

Followed By:
Interval Helen
3x
400 M run
21 KB swings
12 pull ups
Rest 3:00 between rounds

Then:
EMOM 10
Double unders

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Posted by danell on 05/17 at 04:56 AM

CrossFit Brand X Ramona 5/16/13

CrossFit Brand X Ramona WOD

Deadlift
3 or 5

Followed By:
5=>1
Deadlift, 2x Bdywt
Thruster, Bdywt
Muscle up

Then:
3x
25 Sit ups
10 Bar roll outs

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Posted by danell on 05/16 at 05:00 AM

CrossFit Brand X Ramona 5/15/13

CrossFit Brand X Ramona WOD

EMOM 20
Odd - DB Push jerk
Even - Strict pull ups

Followed By:
Two 6:00 rds
3:00 Between
10 Hang Power Snatches, 95/65
10 Hand Release Push ups
20 Double unders

Then:
Accumulate 2:00 in L sit

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Posted by danell on 05/15 at 06:37 AM

CrossFit Brand X Ramona 5/14/13

CrossFit Brand X Ramona WOD

EMOM 10
HSPU

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Posted by danell on 05/14 at 05:38 AM

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