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

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CFSR WOD 7.5.2015


CrossFit San Ramon – CrossFit

(No Measure)

Bring Sally Back Squat

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Deadlifts 225/155

12 Toes to Bar

14 Kettle Bell Snatches 53/35

Split Jerk (from rack 8×2 80%)

CFSR WOD 7.04.2015

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SATURDAY

“To find out what one is fitted to do, and to secure an opportunity to do it, is the key to happiness.”

pemmican-inspired-breakfast-bowl.html

4th of July 2015


CrossFit San Ramon – CrossFit

1 WOD 9am!

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
You’ll be doing this with a partner–they’ll count your reps and then after you’re done and rest a minute or two you’ll count your partner….THEN off for part 2 of the WOD

Metcon (Time)

400 meter run – each

200 meter farmers carry 45/25 – each

100 meter waiter walk – each

50 Partner Burpees

CFSR WOD 7.3.2015


CrossFit San Ramon – CrossFit

Tomorrow, 4th of July 1 class 9am

(No Measure)

2 Rounds

50 ft solider kick

50 ft samson

50 ft skip

200 Meter Run

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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