Category: Cardio - ramfitness

07-11-18

7/11/2018

07-11-18 Indoors

15 Duck Walks
30 Sec Battle Rope Alt Wave
45 Sec Squat Plank
60 Sec Cable Rows
120 Sec Sprint

5 Rounds 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.

07-07-18

7/7/2018

07-07-18 Indoors

100 Burpees
1 Mile Run

Go for time!

Name / Time

Daleine 42:18
Sharmika 43:40
Andrea R. 43:40

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.

07-05-18

7/5/2018

07-05-18 Indoors

Stars & Stripes Workout

Part 1 - 4 Sets
13 Push Ups
50 Jumping Jacks
13 Dips
50 Jump ropes
13 Pull ups
50-sec Stationary run
13 Squats

Part 2 – 1 Sets
242 sec Plank (4m:2s)

Go for total time of both parts

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.

06-23-18

6/22/2018

06-23-18 Indoors

2 min Arm Swings / Elliptical Level 12+
20 Push Ups
2 min Rowing s/m 40+
20 Squats
2 min Sprint
20 Sit Ups

4 Sets for Time

Go For Time!

Name / Time

Maria E. 26:00 (2)
Andrea 31:00 (2)
Teresa 31:00 (2)
Mirian 34:00 (3)
Juanita 41:00 (3)
Lisa S. 37:00 (4)

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.

06-13-18

6/13/2018

06-13-18 Indoors

1 Double Stair Dare
15 SB Squats
15 SB Low Back Extensions
15 SB Russian Twists
15/ 45 sec Ab Rollers (OR) Plank

25 Minutes Total Time
A.M.R.A.P.
As
Many
Rounds
As
Possible

Name / Rounds

Mindy 4
Tina 4
Donna 4
Marvin 2
Terri R 3
Scott 3
Lori 3
Natalie 2
Lisa 3
Daleine 2
Cherlie 2
Lidia 3
Monica 3
Lourdine 2
Kimarie 2
Lorenzo 4
Alfonso 4
Sherryann 4
Carmen C. 3
Pascale 2
Maruse 2
Claudia 3
Terri M. 3
Jessica W. 3
Angel 3
Marquita 3
Teresa 3
Daleine 3
Cherlie 3
Lordine 3

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.

06-06-18

6/6/2018

06-06-18 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

Mindy 26:32
Tina 27:42
Donna 29:03
Martha 30:32
Lisa S. 27:00
Durenne 31:06
Sherryann 32:00
Natalie 22:48
Daria 23:56
Jophil 34:40

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.

06-02-18

6/2/2018

06-02-18 Indoors

400 m Sprint
15 Squats
400 m Sprint
15 Sit Ups
400 m Sprint
15 Push Ups
400 m Sprint
1 min Plank

2 Sets. Go For Time!

Name / Time

Tina 32:54
Kerlande 33:15

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.

06-09-18

5/30/2018

06-09-18 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.

05-30-18

5/30/2018

05-30-18 Indoors

10 Reverse Burpees
50 Leg Raises
100 Squats
200 Jumping jacks
400 m. Running

AMRAP – 30 Minutes

Name / Rounds

Tina 2
Donna 2
Shirnette 2
Alfonso 3
Martha 3
Lori 3

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.

05-16-18

5/16/2018

05-16-18 Indoors

10 Sandbell Burpees
25 Lunges (ea.)
50 Sit Ups
75 Cable Rows
400 m. Rowing
400 m. Running (1/4 mile)

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

Name Time

Mindy 22:58
Donna 23:45
Natalie 20:04
Daria 22:24
Lori 23:07
Lourdine 23:10
Shirnette 30:20
Alfonso 35:40
Durenne 57:45
Martha 47:25

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.