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

Author Archive

9.2.2015


CrossFit San Ramon – CrossFit

EMOM

8 Minute EMOM

8 Jumping Lunges (go for Max height)

3 Clapping Push Ups

Split Jerk (from rack 7×3 80&)

Metcon (Time)

3 Rounds for Time

15 Kb Swings 53/35(rx+ 70/53)

15 Push Ups

15 Ring Rows


September 1st!


CrossFit San Ramon – CrossFit

Labor Day 2 WODS – 930am & 630pm

Front Squat (4×4 80%)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Buy in – 800 Meter Run

5 Power Cleans 75/53 (rx + 95/65)

5 Front Squats

5 Shoulder to Over head

Bonus Abs

4 Rounds

10 Hollow Rock

5 Toes 2 Bar


8.31.2015


CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

5 Sumo Dead Lift High Pulls 115/75

4 Handstand Push Ups

Weighted Pull-ups ( 6×4 while building to heaviest)

Ring Dips (6×4 while building to heaviest)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

5 Power Snatch 115/75

4 Burpees over the bar


Sunday 8.30.2015


CrossFit San Ramon – CrossFit

Happy Birthday Coach Jessica!

Metcon (Time)

3 Rounds

250 M Row

200 Meter Run

10 Dumbbell Ground to Overhead (1 dumbbell in each hand) 55/35

Snatch (full to 90%)

Overhead Squat (from rack 75-80%)


8.29.2915


CrossFit San Ramon – CrossFit

(No Measure)

3 Rounds

50 Ft Walking Lunge

50 Ft Bear crawl

200 Meter Run

– Then – running drills, get loose for the timed mile

Flat Mile (Time)

Flat Mile – for Time

Metcon (Time)

3 x 10 Ground to Overhead 135/95

Record the SLOWEST time to complete a set of 10. Start sets at minute 0, 3 & 6


8.28.2015


CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

30 Seconds on, 30 seconds rest – 4 sets of each. (40 minute workout)

Kb Swings 53/35

Row (calories)

Wall Balls 20/14

Burpees

Goblet Squat 53/35

Toes to Bar

Push Ups

Kayakers 20/14

Kettle Bell Snatch 53/35

Sit Ups


8.27.2015


CrossFit San Ramon – CrossFit

Metcon (Weight)

5 min AMRAP

5 Deadlifts (50% of C&J)

3 Full Cleans

2 Jerks

Clean and Jerk (7×3 85%)

Hill Mile (Time)

Hill Mile for Time


Follow

Get every new post delivered to your Inbox.

Join 99 other followers