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

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2.11.2016

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

12 rounds – 90 seconds work, 1 min rest

4 rounds of each, then switch

1. Row for Calories

2. 10 Pull Ups (rx+) Chest 2 Bars Max Thrusters 95/65

3. 5 M Shuttle Runs

CFSR WOD 2.10.2016

http://themetabolicshift.net/

 

ALMOST 5 INGREDIENT PIZZA SPAGHETTI PIE

http://paleomg.com/almost-5-ingredient-pizza-spaghetti-pie/

 

2.10.2016


CrossFit San Ramon – CrossFit

Back Squat (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Metcon (AMRAP – Rounds and Reps)

2–> 10 min AMRAPS – 3 min break

50 Double Unders

10 Power Snatch 75/53 (Rx+) 115/75

3 Muscle Ups

2.9.2016


CrossFit San Ramon – CrossFit

Clean and Jerk (tech to load)

Metcon (AMRAP – Reps)

5–> 4 minute amraps with 2 minute breaks

400 M Run

Max Squat cleans 95/65 135/95 Rx+

Score – Squat cleans

Always start each amrap w the 400 m run

CFSR WOD 2.8.2016

CFSR WOD 2.13.2016

Easy Spin on Breakfast

IMG_0643

http://paleomg.com/easy-spin-on-breakfast/

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