Category: Multi Level - ramfitness

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

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.

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.

01-24-18

1/24/2018

01-24-18 Indoors

25 DB Double Jabs
10 Plyobox Jumps
25 Bicycle Kicks
10 Push Ups
25 Squats
10 Hanging Leg Raises
25 Pad Strikes

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

Go for time!

Name / Time

Tina 38:52
Phara 19:01
Lisa S. 29:08
Lori 38:46
Alfonso 39:15
Sherryann 46:46
Pamela 25:45
Marisol 25:45

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.