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

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CFSR WOD 4.20.2015


CrossFit San Ramon – CrossFit

(No Measure)

2 Rounds

50 Ft Samson, 15 Back Extension, 100 Single Unders

Deadlift (5×3 @ 80%)

Metcon (Time)

For Time

9-7-5

Full Clean & Jerk 155/115 (rx+ 185/130)

Box Jumps 30/24

Skill Work

Double Unders for PR

CFSR WOD 4.19.2015


CrossFit San Ramon – CrossFit

Great Job everyone that competed this weekend! Way to represent!

Front Squat (3×5 build each set)

Metcon (Time)

30 min Time Cap – For Time

400 Meter Run

400 Meter Plate Carry 45/25

200 Meter Farmer’s Carry

100 Meter Waiter’s Walk

100 Foot Over Head Lunge

100 Meter Waiter’s Walk

200 Meter Farmer’s Carry

400 Meter Plate Carry

400 Meter Run

CFSR WOD 4.18.2015


CrossFit San Ramon – CrossFit

Good Luck to all our competitors today!

(No Measure)

Shoulder Mobility

Skill Work

Handstand Work

Metcon (Time)

3 Rounds for Time

2 Wall Climbs

20 Pull Ups

30 Sit Ups

40 Air Squats

50 Single Unders

Split Jerk (work on split jerk from the rack)

CFSR WOD 4.17.2015


CrossFit San Ramon – CrossFit

(No Measure)

3 Rounds – 200 M Run, 50 Ft Samson, 25 Ft Inch worm

Back Squat (4×9 @ 70%)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

5 Thrusters 115/75, 10 Power Clean, 15 Deadlift

Accessory Work

3×10 Partner Glute Hamstring Raises

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