Category: Multi Level - ramfitness

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

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.

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.

04-28-18

4/27/2018

04-28-18 Indoors

5 Burpees
10 Jab/Cross Jab /Hook / Cross Hook
25 Jumping Ropes
50 Sit Ups
0.25 Mile Run

Level 1: 1 Set
Level 2: 2 Sets
Level 3: 3 Sets

Go for Time!

Name / Time

Veline 40:00
Terry 50:00

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.

04-25-18

4/25/2018

04-25-18 Indoors

50 Burpees
50 Leg Raises
50 Supermans
0.5 Mile Incline Walk (10%+)

Level 1: 1 Set
Level 2: 2 Sets
Level 3: 3 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.

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.