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11-29-17

11/29/2017

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11-29-17 Indoors
​
  • 400 m Run
  • 30 Sec Hang
  • 10 Burpees
  • 5 Cone Hops (Side & Front)
  • 3 laps SB HEAVY (40lbs +) Haul
  • 1 minute Rest

4 Sets - Go For Time!
Name / Time

Sherryann  25:00
Alfonso  27:55
Durenne  33:34
Marisol  33:34
Disclaimer: Always consult your doctor prior to starting this or any exercise program. The information presented here is for informational purposes only and should not be taken as instructions or a substitute for medical or professional advice. Reliance on any information provided by RAMFitness or this WOD blog is solely at your own risk.
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11-22-17

11/22/2017

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11-22-17  Indoors

Turkey Day Workout!
​
  • 100  Burpees
  • 100   Squats
  • 100   Leg Raises
  • 100 Sec  Plank
  • 1 Mile  Run 

Go For Time!
Name / Time

Pat  35:00
Mike  39:46
Rose  36:57
Durenne  37:02
Marisol  39:50
Sherryann  39:20
​Disclaimer: Always consult your doctor prior to starting this or any exercise program. The information presented here is for informational purposes only and should not be taken as instructions or a substitute for medical or professional advice. Reliance on any information provided by RAMFitness or this WOD blog is solely at your own risk.
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11-15-17

11/15/2017

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11-15-17  Indoors

“Back in Business!”
​
  • 1 min  V-Hold
  • 25   Pull Ups
  • 50   BOSU Low Back Extensions
  • 75   Dumbbell Reverse Flyes
  • 100   Body bar Bicep Curls
  • 200   Cable Rows

Go For Time!
Name / Time

Alfonso  13:14
Serena  15:35
Sherryann  17:40
​Disclaimer: Always consult your doctor prior to starting this or any exercise program. The information presented here is for informational purposes only and should not be taken as instructions or a substitute for medical or professional advice. Reliance on any information provided by RAMFitness or this WOD blog is solely at your own risk.
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11-08-17

11/8/2017

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11-08-17  Indoors
​
  • Run 1/2 mile
  • 25 burpees
  • 25 Pull ups
  • 25 Supermans
  • 25 Leg raises
  • 25 Squats
  • 25 Push ups
  • 25 calf raises
  • ​25 V-crunches
  • Run 1/2 mile

Go for time!
Name / Time

Mindy  17:01
Donna  19:12
Gerri  21:59
Serena  26:10
Shirnette  29:49
Sherryann  24:13
Agnely  32:00
Cassandre  32:40
Alma  19:15
Terry  23:25
Durenne  25:05​
​Disclaimer: Always consult your doctor prior to starting this or any exercise program. The information presented here is for informational purposes only and should not be taken as instructions or a substitute for medical or professional advice. Reliance on any information provided by RAMFitness or this WOD blog is solely at your own risk.
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11-04-17

11/4/2017

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11-04-17  Indoors

  • 3flr SB Stair Dare
  • 15 SB Squats
  • 15 SB Low back Extensions
  • 15 Hanging Leg Raises (SB Optional)
  • 1 Min Elliptical Arm Swings Level 12+

5 Sets for Time
Name  Time

Lisa S.  26:50
Agnely  29:00
Sherryann  22:20
​Disclaimer: Always consult your doctor prior to starting this or any exercise program. The information presented here is for informational purposes only and should not be taken as instructions or a substitute for medical or professional advice. Reliance on any information provided by RAMFitness or this WOD blog is solely at your own risk.
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11-01-17

11/1/2017

Comments

 
11-01-17  Indoors

  • Box Jumps (or) Step Ups
  • Burpees

A.M.R.A.P. in 25 Minutes
As
Many
Reps
As
Possible

Finish with 1 Miles Run (not included in time)

* Modified / adjusted / substituted
​Name  Steps  Jumps  Burpees

Alma  180  -  120
Serena  116  -  100*
Sherryann  120  -  130
Lidia  -  152  152
Joe  -  170  170
Marisol  150  -  135
Lisa  120  10  120
​Disclaimer: Always consult your doctor prior to starting this or any exercise program. The information presented here is for informational purposes only and should not be taken as instructions or a substitute for medical or professional advice. Reliance on any information provided by RAMFitness or this WOD blog is solely at your own risk.
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