Category: Cardio - ramfitness

10-31-18

10/31/2018

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.

10-24-18

10/24/2018

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.

10-10-18

10/10/2018

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.

10-06-18

10/5/2018

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.

09-29-18

9/28/2018

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.

09-26-18

9/26/2018

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.

09-15-18

9/15/2018

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.

09-12-18

9/12/2018

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.

09-50-18

9/5/2018

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.

08-22-18

8/22/2018

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.