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

Author Archive

Valentine’s Day ’16

CrossFit San Ramon – CrossFit

Happy VD Everyone! Today’s partner wod is about working together ;)

Metcon (Time)

2 is better than 1!

Partner Wed

For time

100 partner burpees

100 med ball sit UPS 20/14

100 wall ball partner passes (throwing to each other wall ball style)

100 hang power cleans 75/53

100 front rack lunges 75/53

100 Double Under

Both partners run hill mile


2.13.2016


CrossFit San Ramon – CrossFit

Come and Celebrate Coach Travis today 12-2

Front Squat (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
women – 33# bar

Snatch (Tech to load)


Advanced Classs 2.13.16


CrossFit San Ramon – CrossFit

(No Measure)

Roller shoulder opener

Hip flexor stretch

Snatch (Build to 90% plus 5 lb from last week)

Snatch (1 snatch + 2 OHS w/ 5 second pause )

drop 20 lbs from 90%

Back Squat (4 x 5 (1×5 @ 70% then drop 20lbs))

Increase 10 lbs from last week


2.12.2016


CrossFit San Ramon – CrossFit

Deadlift (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Run 800 M

20 Toes to bar

20 Dumb Bell Snatch 35/20 (rx+) 55/35

20 Wall Balls 20/14 (rx+) 30/20

20 Push Ups (rx+) Hand release


2.11.2016

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

12 rounds – 90 seconds work, 1 min rest

4 rounds of each, then switch

1. Row for Calories

2. 10 Pull Ups (rx+) Chest 2 Bars Max Thrusters 95/65

3. 5 M Shuttle Runs


2.10.2016


CrossFit San Ramon – CrossFit

Back Squat (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Metcon (AMRAP – Rounds and Reps)

2–> 10 min AMRAPS – 3 min break

50 Double Unders

10 Power Snatch 75/53 (Rx+) 115/75

3 Muscle Ups


2.9.2016


CrossFit San Ramon – CrossFit

Clean and Jerk (tech to load)

Metcon (AMRAP – Reps)

5–> 4 minute amraps with 2 minute breaks

400 M Run

Max Squat cleans 95/65 135/95 Rx+

Score – Squat cleans

Always start each amrap w the 400 m run


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