2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Latest

8.28.2015


CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

30 Seconds on, 30 seconds rest – 4 sets of each. (40 minute workout)

Kb Swings 53/35

Row (calories)

Wall Balls 20/14

Burpees

Goblet Squat 53/35

Toes to Bar

Push Ups

Kayakers 20/14

Kettle Bell Snatch 53/35

Sit Ups

8.27.2015


CrossFit San Ramon – CrossFit

Metcon (Weight)

5 min AMRAP

5 Deadlifts (50% of C&J)

3 Full Cleans

2 Jerks

Clean and Jerk (7×3 85%)

Hill Mile (Time)

Hill Mile for Time

8.26.2015


CrossFit San Ramon – CrossFit

WELCOME, Guests!

(No Measure)

6 min EMOM

10 wall balls 20/14

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Hang Power Clean (tech to load)

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