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

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CFSR WOD 7.30.2015


CrossFit San Ramon – CrossFit

(No Measure)

Hip Mobility

Full Cleans to 75%

Go directly into Metcon

Metcon (AMRAP – Reps)

2 Min Max Double Unders

1 Min Rest

2 Min Max Burpees

1 Min Rest

2 Min Max Sit Ups

1 Minute Rest

Go directly to 9 Min Max Full Clean

Clean (9 Minutes to record 1 RM FULL Clean – )

Go directly into 9 min AMRAP

Metcon (AMRAP – Reps)

9 Min AMRAP

Run 800 Meters then Max effort Push Ups and Ring Rows – partition how you wish

CFSR WOD 7.29.2015


CrossFit San Ramon – CrossFit

(No Measure)

3 Rounds

200 Meter Run

5 Star Jumps

50 Ft Bear Crawl

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Wall Balls 20/14

10 Dumb Bell Snatch 55/35

5 Minute rest, then EMOM

EMOM

10 Min EMOM

2 Back Squats (from the rack) at 80% of 1RM

5 Minute rest then Metcon #2

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 Chest To Bars (chest must touch bar each time for Rx)

5 Back Squat (from the ground) 95/65 or 135/95 rx+

CFSR WOD 7.28.2015


CrossFit San Ramon – CrossFit

(No Measure)

5 min Emom

1st 30 seconds Max effort Double unders

2nd 30 seconds singles…no breaks for 5 minutes

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Deadlifts 155/115

10 Bar facing burpees

10 Knees to Elbows

Sumo Deadlift (technique to load – record 1RM)

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