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

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CFSR WOD 4.01.2015

1505642_10153064845563329_5003756652211163897_n

WEDNESDAY

“Walking with a friend in the dark is better than walking alone in the light.”

oxtail-ragout/

CFSR WOD 4.1.2015


CrossFit San Ramon – CrossFit

(No Measure)

800 Meter Run

50 Ft Solider Kick

50 Ft Samson Stretch

Front Rack Lunge (find 8 rep max front rack lunge)

Metcon (Time)

For Time – (30 Min time cap)

50 Wall Balls 20/14

40 Burpee

30 Wall Balls

20 Burpees

10 Wall Balls

10 Burpees

10 Jumping Squats 45/33

20 Burpees

30 Jumping Squats

40 Burpees

50 Jumping squats

CFSR WOD 3.31.2015


CrossFit San Ramon – CrossFit

(No Measure)

Run 400 Meters

50 Ft Bear Crawl

50 Ft Soldier Kick

Couch Stretch 30 seconds each side 2 rounds

EMOM

12 Min EMOM

Odd minutes: 6 Dumbbell box step ups 55/35 24/20

Even minutes: 20 Air Squats

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

20 Push Press 75/53

30 Sit Ups

Snatch (Snatch to Max)

CFSR WOD 3.30.2015


CrossFit San Ramon – CrossFit

Easter Sunday – 1 WOD 930 am …No YOGA

(No Measure)

3 Rounds

5 Burpees

5 Reverse Grip Push up

10 Squat Jumps

Strength

8 Min E2MOM

2 Front Squats at 85%

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Power Cleans 155/115

10 Burpee over the bar

Split Jerk (From the rack – find your 3 RM)

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