All Categories - ramfitness

02-27-19

2/27/2019

02-27-19 Indoors
“All About Legs!”

30 DB Step-ups (15 / 30 BD ea.)
30 DB Walking Lunges
30 Jump Squats
30 DB Deadlifts
30 DB Calf Raises
30-Sec SB Wall Sit

Level 1: 2 Sets
Level 2: 4 Sets
Level 3: 6 Sets

Go For Time!

Name / Time

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.

02-23-19

2/22/2019

02-23-19 Indoors

3-flr Dash
Sit ups
Pull ups

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

Finish with 1 Mile Run (not included in time)

Name / #of Floors / Sit Ups / Pull Ups

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.

02-20-19

2/20/2019

02-20-19 Indoors

Box Jumps
Burpees

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

Finish with 1 Mile Run (not included in time)

Name Jumps / Step Ups* Burpees

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.

02-16-19

2/15/2019

02-16-19 Outdoors

1 Lap Run
15 Burpees
30 Cable Rows
1 Stair Dash
15 SB Squats

4 Times for Time

Name / Time

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.

02-13-19

2/13/2019

02-13-19 Indoors

15 Push Ups
15 Squats
15 Crunches
30-Sec Plank
15 Lunges (ea)
15 Leg Raises
30-Sec Low Ab Hold
15 Dips
30-Sec Wall Plank
¼ Mile Run

Level 1: 2 Sets
Level 2: 4 Sets
Level 3: 6 Sets

Go for Time!

Name / Time

Guerline 44:40
Sherryann 57:10
Tina 59:11
Lisa 17:20
Anita 18:00
Natalie 18:50
Marquita 19:00*
Gloria 19:00*
Tiffany 19:00*
Vanessa 24:00*
Terry 32:00
Laureen 34:45
Martha 37:53
Shirnette 39:57
Alfonso 44:45
Jessica 45:50
Penny 24:00
Marisol 24:00
Danny Q. 54:00
Queen 33:30

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.

02-09-19

2/8/2019

02-09-19 Outdoors

1 lap Lunge/Dash/Lunge/Dash
10 Burpees
15 Low Back Extensions
20 Bench Step Ups
25 Seated Bicycle Kicks
30-Sec High Plank

4 Sets for Time

Name / Time

Sherryann 21:05
Guerline 29:10

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.

02-06-19

2/6/2019

02-06-19 Indoors
“Back in Business!”

1 min V-Hold
25 Pull Ups / Modified Pull Ups
50 BOSU Low Back Extensions
75 Dumbbell Reverse Flyes
100 Body bar Bicep Curls
200 Cable Rows
400 Light DB Jab Cross Jab
1000 m Rowing

Go For Time!

Name / Time

Loretta 30:17
Lidia 30:19
Sherryann 34:08
Marvin 36:00
Guerline 36:40
Brian 40:50
Queen 44:50
Priscilla 30:00
Vilma 35:00
Gloria 35:00
Alfonso 25:00
Lisa S. 27:15
Martha 29:01
Marceline 32:24
Vanessa 32:30
Marquita 34:00
Terry 34:48
Marisol 34:48
Jessica 34:50
Tiffany 35:30
Shirnette 32:24
Vina 27:30
Sharon 39:00
Selanda 40:00
Lynda 33:00

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.

02-02-19

2/1/2019

02-02-19 Outdoors

5 Burpees
10 Side Squats / Side Kicks
15 Plank Jacks
20 Rotating Squats
25 Tuck Jumps

4 Sets for Time!

Name / Time

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.

01-30-19

1/30/2019

01-30-19 Indoors

PART 1
10/9/8/7/6/5/4/3/2/1

Med Ball Catch & Release
Knee to Inside-elbow Plank
Supermans
Reverse Lunges (ea.)
Leap Frogs

PART 2
Run 1 mile (or) Row 1,600 Meters

Go for Time!

Name / Time

Tina 30:13
Pat L. 30:30
Loretta 32:42
Sherryann 39:40
Alfonso 17:50
Natalie 22:59
Lori 24:15
Priscilla 25:00
Lisa S. 26:00
Danny D 27:53
Shirnette 36:00
Jessica 38:50
Martha 32:04
Marisol 38:14
Terry 45:38
Vina 24:20

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.

01-26-19

1/25/2019

01-26-19 Outdoors

Battle Rope Alt. Waves
Med Ball Wall Toss
Bench Step Ups
V-Crunches
Jumping Jacks

E.M.O.M. 20 Min

Name

Tina
Sherryann

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.