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

Author Archive

CFSR WOD 4.27.2015

CrossFit San Ramon – CrossFit

Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1

Dips & Thrusters 95/65

Every minute on the minute stop and do 4 push ups

Overhead Squat (5×5 build to heavy)


CFSR WOD 4.26.2015


CrossFit San Ramon – CrossFit

Every Sunday – 730am Yoga, 830&930am All levels, 10:30-11:30am Advanced/Competition class

(No Measure)

Rowling 5 Rounds w/1 Burpee Penalty

2 Rounds 10 Back Squat 45/33

10 Push Press

10 Deadlift

The CrossFit Total (Total Weight)

Best of 3 attempts


CFSR WOD 4.25.2015


CrossFit San Ramon – CrossFit

Please note – Every Saturday: 8 & 9 am are all levels, 10- 11:30 am is the Advanced class

Push Press (5×7 @ 75%)

Metcon (Time)

3 Rounds for Time

20 Back Squat 75/54

15Push Press 75/53

10 Burpees over the bar

2 Rope Climbs

Accessory Work

4×9 pendlay rows


CFSR WOD 4.24.2015


CrossFit San Ramon – CrossFit

(No Measure)

Stretch, get mobile, get loose and get ready….

Metcon (AMRAP – Reps)

45 Min AMRAP – count total reps, do not include meters ran or rowed.

100 wall balls 20/14

1 Flat Mile

80 Push Ups

500 M Row

60 Hang Power Cleans 75/53

Hill 600 M Run

40 Pull Ups

200 M Run

20 Snatch (full) 75/53


CFSR WOD 4.23.2015

CrossFit San Ramon – CrossFit

Good Luck Tim Hill and Karen Smith! Master’s Qualifier time!!

(No Measure)

Dynamic Bands

Coaches – Small bands, one around the ankle, one above the knee. Squat, 20 steps forward leading with left leg, 20 steps back. Repeat with right side. 20 step crab walk in one direction, 20 steps back opposite leg leads.

(No Measure)

Warm up #2 – 5 Rounds Rowling

100 Meters each round, 3 air squat penalty per meter over/under 100

EMOM

Clock #3

10 Min EMOM – 15 Kettle Bell Swings 53/35

Metcon (Time)

For Time

21-15-9

21Burpee Box Step Ups 30/24

Run 200

15 Burpee Box Step Ups

Run 200

9 Burpee Box Step Ups

Run 200

Bonus Abs

If time – 75 weighted sit ups 45/25


CFSR WOD 4.22.2015


CrossFit San Ramon – CrossFit

CFSR Night out – Thursday, May 7th – Danville Wine & Chocolate stroll! Go online and get your tickets today!

(No Measure)

Run 400 Meters

3 Rounds

15 Air Squats

5 Pull Ups

Back Squat (8×3 @ 85%)

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

8 Toes to Bar

16 Jumping Lunges

Skill Work

Work on Full Cleans


CFSR WOD 4.21.2015


CrossFit San Ramon – CrossFit

(No Measure)

Shoulder Mobility

3 Rounds

Run 200 Meters

10 Pass Thrus

10 Over head Squats

Nancy (Time)

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

Weighted Pull-ups (Find Max)


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