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10-31-18

10/31/2018

Comments

 
10-30-18  Indoors

  • 10  Box Jumps (or) 25  Step Ups
  • 25  DB Boxing
  • 25  Leg Raises
  • 25  BOSU Push Ups
  • 25  Side Jumps
  • 25  Dips

5 Sets  - Go for Time!
Name / Time

​Tina  26:40
Loretta  27:10
Daphney  29:00*
Sherryann  32:15
Angel  20:00*
Gerri  24:49
Terry  24:00*
Marceline  29:25

​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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10-24-18

10/24/2018

Comments

 
10-24-18  Indoors

  • 10  Sandbell Burpees
  • 25  Lunges (ea.)
  • 50  Battle Rope Alt. Waves
  • 75  Cable Rows
  • 200 m.  Rowing
  • 400 m.  Running (1/4 mile)

Tough Mode:  2 Sets
Maniac Mode:  4 Sets
Beast Mode:  6 Sets

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.
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10-10-18

10/10/2018

Comments

 
10-10-18  Indoors

PART 1
10/9/8/7/6/5/4/3/2/1
  • Med Ball Squat Throws
  • Oblique Tucks
  • Supermans
  • Reverse Lunges (ea.)
  • Bear Crawls

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

Go for Time!
Name / Time

​Tina  28:50
Kaye  33:00*
Alfonso  19:40
Lisa  23:35
Lori  30:01
Shirnette  31:30
Marisol  36:05
Terry  36:05
Durenne  32:50
Marquita  37:50
Angel  38:55
Marcline  41:00

​​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.
Comments

10-06-18

10/5/2018

Comments

 
​10-06-18  Indoors

  • 25 Burpees
  • 25 DB Shoulder Press
  • 25 Squats
  • 1 Stair Dash
  • 12 Burpees
  • 12 DB Shoulder Press
  • 12 Squats
  • 400 meter Run
  • 6 Burpees
  • 6 DB Shoulder Press
  • 6 Squats
  • 1,000 meter Row

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.
Comments

09-29-18

9/28/2018

Comments

 
09-29-18  Indoors

  • 100  Push Ups
  • 100  Seated Bicycle Kicks
  • 100  Squats
  • 100  Sit Ups
  • 100  Jump Ropes

Go for Time!

Name / Time

Terry  25:54
Kerlande  20:20
​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.
Comments

09-26-18

9/26/2018

Comments

 
09-26-18  Indoors

  • 100  MTN Climbers
  • 90  Flutter Kicks
  • 80-sec  Plank
  • 70  Calf Raises
  • 60  Jumping Squats
  • 50-sec  Low Ab Hold
  • 40  Cable Reverse Flyes
  • 30  Lunges (ea.)
  • 20  Burpees
  • 10  Pull Ups
  • 1  ¼ Mile Run

Go for Time!

Name Time

​Mindy  19:13
Tina  21:00
Donna  21:24
Natalie  19:57
Martha  17:26
Shirnette  22:16
Terry  23:50
Durenne  20:08
Marisol  22:50
Fabiana  25:40
Angela  26:10
​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.
Comments

09-15-18

9/15/2018

Comments

 
09-01-18  Indoors

  • SB Toss
  • 500 m Row
  • 30-Sec Hang
  • 15 Oblique Tucks
  • 30 V-Crunches

4 Sets - Go For Time!

Name / Time

Durenne  31:55
​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.
Comments

09-12-18

9/12/2018

Comments

 
09-12-18  Indoors

  • 500 m  Rowing
  • 400 m  Running
  • 300 reps  Cable Rows
  • 200 sec  Plank
  • 100 reps  Squats

Go for time
Level 1:  1 set
Level 2:  2 sets
Level 3:  3 sets

Name  Time

Tina  39:27
Marisol  22:29
Terry  27:03
Shirnette  20:10
Gerri  35:36
Lisa  36:30
Martha  36:42
Alfonso  52:30
Marceline  40:00
Sherryann  1:05:00

​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.
Comments

09-50-18

9/5/2018

Comments

 
​09-05-18  Indoors
​

  • 400 Meter  Run
  • 25  DB Thrusters
  • 25  Push Ups
  • 25  Leg Raises
  • 25  MTN Climbers
  • 45 Sec  Bulldog Hold

4 Rounds for Time!
Name  Time

Loretta  31:59
Tina  32:03
Terry  28:00**
Alfonso  28:40
Gerri  33:09
Sherryann  34:12
Angel  35:00***
Marquita  35:00***
Dawn  38:30
Marisol  44:10
​​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.
Comments

08-22-18

8/22/2018

Comments

 
08-22-18  Indoors

PART 1 (5 SETS):

•10 Cone Hopes (front & sides)
•30-second hang
•10 Burpees
•30/30/30 Side plank-Plank-Side plank
•10 Modified Pull ups
•30 Low back ext.

PART 2:
•Run 1/2 mile fast!

Go for time

Name / Time

Tina  39:45
Jophil  41:55
Loretta  43:40
Angel  28:50 (3)
Marquita  28:50 (3)
Alfonso  38:30
Lisa S.  42:00
Gerri  45:59
Claudia  46:20
Andrea  27:00 (2)
Marisol  41:00
​
​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.
Comments
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