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CFSR WOD 3.4.2015


CrossFit San Ramon – CrossFit

(No Measure)

Run 400 Meters

10 Minutes: Foam Roll, Lacrosse ball & band stretching

Metcon (Time)

3 Rounds for Time

800 Meter Run

40 Wall Balls 20/14

20 Clean & Jerk 115/75

RX+ 135/95

Bonus Abs

Tabata Sit Ups


CFSR WOD 3.3.2015

CrossFit San Ramon – CrossFit

Are you signed up for the Paleo Made Easy Course? March 18th – space is limited.

(No Measure)

800 Meter run

3 Rounds – 50 Meter Skip

50 Meter Run

100 Ft Bear Crawl

Skill Work

6 x 100 meter Sprints – Sprint to the 200 Meter mark and walk back

Metcon (AMRAP – Reps)

Clock 3

3 Rounds

1 Minute of each exercise

Man Makers 53/35

Rope Climb

Wall Climb

Curtips P Complex 95/65

Kettle Bell Clean & Press 53/35

1 Minute Rest


CFSR WOD 3.2.2015


CrossFit San Ramon – CrossFit

Great Work everyone on Open 15.1!

(No Measure)

Run 400 Meters

3 Rounds-

10 Overhead Squats

10 Good Mornings

50 Ft Bear Crawl

Back Squat (5×7 @ 75% of 1RM)

Metcon (AMRAP – Rounds and Reps)

10 Minutes of Cindy

5 Pull Ups

10 Push Ups

15 Squats


CFSR WOD 3.1.2015


CrossFit San Ramon – CrossFit

IF YOU ARE DOING THE OPEN, PLEASE ARRIVE A BIT EARLY TO WARM UP. Event – 11:30-1:30 we will be scoring and enjoying a potluck. There are heats to sign up for, please do so when you get here! 53 CFSR peeps are signed up for the OPEN! So excited and proud of ALL OF YOU! Get it!

(No Measure)

Run or Row 800 Meters

2 Rounds

10 PVC Pass Thrus

10 Overhead Squats

5 Burpees

THEN

Shoulder Mobility – lacrosse ball as needed

THEN

2-3 Rounds (SLOWLY & go LIGHT) of –

3 Toes 2 Bar (or modification)

3 Deadlift

2 Snatch

Clean and Jerk (work up to 85% of 1RM)

(No Measure)

Do another 1-2 Rounds of

3 Toes 2 Bar

3 Deadlift

2 Snatch

THEN Dynamic Stretching i.e. leg swings, rotating, etc. STAY loose until the clock starts for 15.1!

Metcon (AMRAP – Reps)

Open 15.1

9 min AMRAP

15 Toes to Bar

10 Deadlifts 115/75

5 Snatches 115/75

SCALED:

Hanging Knee Raise

Deadlift 85/55

Snatch 85/55

Metcon (Weight)

15.1 A – NO BREAK after 15.1

you have 6 minutes to get to a 1RM clean & Jerk


CFSR WOD 2.28.2015


CrossFit San Ramon – CrossFit

See you at The Open potluck family event this Sunday! 11:30-1:30 Come cheer on your fellow athletes!

(No Measure)

Partner Med Ball Passes

Metcon (Time)

For Time

Partner Kettlebell Medley

10 Turkish Get Ups 53/35

20 Clean & Press

30 Snatch

40 Single Arm Swing

50 Turkish Sit Ups

60 Russian Swings

70 Goblet Squats

80 American Swings

90 Sumo Deadlift High Pull


CFSR WOD 2.28.2015

august 2014 072

SATURDAY

“A role model is a mentor – someone you see on a daily basis, and you learn from them.”

http://nomnompaleo.com/post/2648091289/baked-kale-chips


CFSR WOD 2.27.2015


CrossFit San Ramon – CrossFit

(No Measure)

Rowling – 3 Rounds 3 thruster (empty bar) penalty per meter

Thruster (Find 3 Rep Max)

Metcon (Time)

14-12-10-8-6-4-2

Hand Release Burpee

Hang Power Clean 95/65

RX+ 135/95


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