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

Author Archive

CFSR WOD 7.1.2015

CrossFit San Ramon – CrossFit

4th of July 1 WOD 9am

(No Measure)

3 Rounds

10 Burpees

10 Step Samson

5 Pull Ups or Ring Rows

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
2 HEATS – your reps will be counted by a cfsr friend, and then you will count them. Full Movements – chin over bar, legit push ups, and below parallel squats. in the comment field, put down who scored you!!


CFSR WOD 6.30.2015


CrossFit San Ramon – CrossFit

4th of July 1 WOD – 9am
Who’s enjoying Ladies week? Go after those Leaderboard workouts. Keep up with the PRs!

(No Measure)

3 Rounds

200 Meter Run, 10 pass Thrus, 10 OH Squats

Shoulder Mobility

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Back Squat (4×3 80%)


CFSR WOD 6.29.2015


CrossFit San Ramon – CrossFit

(No Measure)

Run 400 Meters

3 Rounds

5 Push Ups

10 Squat

15 Sit Ups

Hip & Shoulder Mobility

Clean (to Max)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips


CFSR WOD 6.28.2015


CrossFit San Ramon – CrossFit

Mobility Clinic at Noon today!
Good Luck Karen, Sue M and Tom at the Bretheren competition!

(No Measure)

Rowling – 5 Rounds – Burpee Penalty

Mobility – Hips & Shoulders

Front Squat (3×5 @ 75%)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
33# for women


CFSR WOD 6.27.2015


CrossFit San Ramon – CrossFit

(No Measure)

400 meter run

3 Rounds: 10 Good Mornings 45/33, 10 Front Squat, 10 Push Press

Sumo Deadlift (5×7)

Metcon (AMRAP – Reps)

3 –> 3 minute amraps 2 min break

8 Thrusters 95/65

10 Box Jumps 24/20

12 Kettle Bell Swings 53/35


CFSR WOD 6.26.2015


CrossFit San Ramon – CrossFit

Who still needs to sign up for Coach Nick’s Mobility clinic? Overhead movements are not your thing? Sitting at a desk all day and feeling tight with squats…let Nick get you all fixed up!

(No Measure)

Run 400 Meters

Then 3 rounds

50 Ft Bear Crawl

50 Ft Soldier kick

10 Pvc Pass Throughs

10 Pvc goodmornings

Metcon (Time)

60 Wall Balls 20/14 Rx + 30/20

40 Push Ups

20 Toes to Bar

600 Meter Hill Run (yah)!

20 Toes to bar

40 Push Ups

60 Wall Balls

Bonus Abs

100 Sit Ups for Time


CFSR WOD 6.25.2015

CrossFit San Ramon – CrossFit

Metcon (Time)

3 Rounds for Time

12 Hang Power Snatch 75/53

12 Over Head Lunges

12 Burpees

200 Meter Run

Clean and Jerk (to max then 7×2 @ 80%)


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