Category: Multi Level - 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.

02-13-19

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.

01-23-19

1/23/2019

01-23-19 Indoors

25 DB Double Jabs
10 Plyobox Jumps
25 Bicycle Kicks
10 Push Ups
25 Squats
10 x-Jumps
25 Pad Strikes

I am Practicing 3 Sets
Kickin’ A** 6 Sets
Don’t Mess With Me!!! 10 Sets

Go for time!

Name / Time

Lidia 26:50
Brian Q 27:55
Tina 43:58
Sherryann 44:57
Pat L 30:00
Natalie 15:10
Martha 31:09
Marceline 33:08
Jessica 36:30
Terry 38:30
Marisol 32:50
Stacey 27:55
Sharon W. 24:30

12-05-18

12/5/2018

12-05-18 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 30:25
Gerri 17:49
Laureen 19:20
Amanda 19:55
Bethesda 21:52

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.

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.

09-19-18

9/19/2018

09-19-18 Indoors

25 DB Double Jabs (ea.)
10 Plyobox Jumps
25 Bicycle Kicks
10 Push Ups
25 Squats
10 Hanging Leg Raises
25 Sidekicks (ea.)

I am Practicing 3 Sets
Kickin’ A** 6 Sets
Don’t Mess With Me!!! 10 Sets

Go for time!

Name Time

Tina 36:06
Terry 22:00
Marceline 25:00
Shirnette 41:08
Durenne 56:05
Sherryann 56:30
Marisol 29:02

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.

08-15-18

8/15/2018

08-15-18 Indoors

3 flr SB Stair Dash (SB Optional)
10 Rope Climbs / Horizontal Pull Ups
30 sec Hang / Hanging Runs
10 SB Low Back Extensions
30 SB Squats

Level 1: 3 Sets
Level 2: 5 Sets
Level 3: 7 Sets

Name / Time

Donna 22:29
Queline 22:55
Pascale 26:05
Jophil 27:03
Mindy 34:09
Tina 37:23
Natalie 17:06
Daria 17:06
Angel 19:24
Marquita 19:25
Marisol 20:16
Susan 21:49
Gleida 21:49
Lidia 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.

06-20-18

6/20/2018

06-20-18 Indoors

“All About Legs!”

30 DB Step-ups (15 / 30 DB ea.)
30 DB Walking Lunges
30 Jump Squats
30 DB Deadlifts
30 DB Calf Raises

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

Go For Time!

Name / Time

Donna 36:09
Mindy 51:40
Queline 37:27
Sherryann 41:52
Lourdine 15:40
Kimarie 16:10
Claudia 17:30
Marquita 19:00
Angel 19:00
Lidia 14:00
Mirian 25:00
Lisa S. 25:00
Alfonso 31:20
Pascale 28:00
Martha 28:40
Terri 16:00
Jessica W. 16:00
Alma 25:30
Adelayda 21:30
Teresa S. 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.