Category: Lower Body - ramfitness

03-28-18

3/28/2018

03-28-18 Indoors

3 Flr Stair Dash
10 Rope Climbs
20 Push Ups
30 Hanging Knee Raises
40 Dips
50 Squats

Level 1: 1 Sets
Level 2: 3 Sets
Level 3: 5 Sets

Name / Time

Donna 21:08
Mindy 29:11
Tina 32:35
Alfonso 17:55
Lisa S. 22:30
Alma 28:20
Lori 28:45
Terry 28:50
Shirnette 32:40
Serena 32:48
Sherryann 37:33
Lidia 8:00
Durenne 33:11
Walna 20:19*
Catherine 26:05
Rebecca 34:30
Jeanette 16:00*
Lorenzo 33:30
Rebecca 29:30

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.

03-21-18

3/20/2018

03-21-18 Indoors

10 Push ups / Sit ups / Mtn Climbers
30 Sec Hollow Holds
10 Floor Mops (120 ft)
30 Sec Hang
10 Dips
30 X-Jumps

5 Rounds for Time

Name / Time

Robyn 14:00(2)
Felicitas 28:00(4)
Loretta 28:00(4)
Alfonso 24:11
Serena 27:30
Lori 27:45(4)
Lidia 30:30
Sherryann 30:51
Terry 37:15(4)
Durenne 30:18
Martha 31:18
Terry 16:46(3)
Levi 32:17
Lorenzo 31:20
Rebecca 41:30
Sharon Wlsn 45:20
Walna 19:20(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.

03-10-18

3/9/2018

03-10-18 Outdoors

1 Round Suicides
10 Cone Hops
15 Curb Mtn Climbers
30 Curb Bicycle kicks
15 Squats
10 Push ups
1 Min Plank

4 Sets for Time

Name / Time

Lori 21:28
Tina 21:30
Terry 24:15
Iveline 24:55
Lorenzo 24:55
Kerlande 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.

02-28-18

2/28/2018

02-28-18 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
Lidia 13:28
Natalie 13:55
Felicitas 14:20
Terry 17:14
Lisa S. 25:00
Alfonso 25:20
Lori 30:11
Serena 38:30
Sherryann 41:48
Marisol 32:50
Queline 30:00
Sharon W. 41:17
Lindsey 12:00*
Jesumene 12:30*
Walna 13:00*
Kaye 16:35*
Loretta 27:30
Tina 40:27
Lindsey 9:30*
Glorymar 13:40
Belinda 15:37
Jesumene 12:30*
Pamela 34:52

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.

02-14-18

2/14/2018

02-14-18 Indoors

15 Push Ups
15 Squats
15 Crunches
30-Sec Plank
15 Lumges (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

Shirnette 21:10
Daria 23:00
Natalie 23:28
Lisa S. 36:55
Lori 39:18
Alfonso 43:30
Serena 52:05
Martha 36:48
Sherryann 57:45
Katherine 26:37
Addy 48:35
Pamela 21:26
Salisha 21:26
Lidia 30:00
Durenne 52:00
Vina 20:50
Lorenzo 22:36
Rebecca 23:00
Lydia 41:50

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.

01-27-18

1/27/2018

01-27-18 Outdoors

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

E.M.O.M.
Every Minute On the Minute

20 Minutes

Name

Durenne
Serena
Pat. B.
Lisa S.
Tina

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.

01-10-18

1/10/2018

01-10-18 Indoors

1 Farmer’s Walk (15 / 30lbs)
10 Burpees
20 Pull-Ups
30 Push-Ups
40 Sit Ups
50 Squats

5 Rounds for Time

Name / Time

Alfonso 31:44
Lori 32:19
Terry 24:00 (2)
Farah 24:00 (2)
Lidia 29:30 (3)
Serena 48:20
Sherryann 52:20
Natalie 9:35 (1)
Daria 11:35 (1)
Durenne 44:50

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.

12-13-17

12/13/2017

12-13-17 Indoors

10 Jumping Squats
10 Reverse Lunges
10 Low Back Extensions
10 Mtn Climbers
10 Side Squats (ea)
10 Elevated Calf raises
1 Minute Wall Sit

AMRAP 30 minute

Name / Round

Alfonso 10
Marisol 7

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.

12-06-17

12/6/2017

12-06-17 Indoors

The 1,000 Calorie WOD!

100 Jumping Jacks
100 Leg Raises
100 Squats
50 Low Back Extensions
25 Pull-ups
25 Burpees
1-Minute Plank

330-Cal: 1 round
660-Cal: 2 rounds
1,000-Cal!: 3 rounds

Go For Time!

Name / Time

Tina 40:00
Alfonso 15:00
Terry 27:10
Marisol 36:20
Durenne 32:47
Martha 17.11

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.

11-08-17

11/8/2017

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.