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

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CFSR WOD 5.25.2015 Memorial Day


CrossFit San Ramon – CrossFit

ONE WOD TODAY, 9am – MURPH

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
HILL MILE – Not Flat


May 24th 2015


CrossFit San Ramon – Yoga

NO YOGA TODAY


CFSR WOD 5.24.2015


CrossFit San Ramon – CrossFit

The Sign up Sheet for the Whole Foods Sponsored Paleo Challenge is on the bulletin board. Free challenge, $500 worth of prizes to win!

(No Measure)

400 Meter Run then

3 Rounds

10 Pvc Pass Thrus

10 Overhead Squats

10 Burpees

EMOM

7 min EMOM 12 Wall Balls 20/14

Metcon (Time)

For time

120 Kettle Bell Swings 70/53

Every time you set down/drop the KB do 8 Push Ups

Bonus Abs

60 Mermaids, 30 Each Side


CFSR WOD 5.23.2015


CrossFit San Ramon – CrossFit

Monday, Memorial Day – 1 WOD 9am “Murph” with the hill miles. We have 1 vest if anyone wants to use it.

(No Measure)

3 Rounds

row 200 Meters, 50 Ft Inch Worm, 5 Burpees

Metcon (AMRAP – Reps)

2 Laps – 2 Minutes each, 1 minute rest

5 Meter Shuttle Run

Row for Calories

Burpee Box Jumps 24/20

Overhead Squat (Work to 1 RM, then scale to 75% 5×3)


5.22.2015


CrossFit San Ramon – CrossFit

Check out Crossfitsr.com for more details on the Whole Foods Sponsored Paleo Challenge. Click on the Nutrition Tab!

(No Measure)

3 Rounds

400 Meter Run, 50 Ft Bear Crawl, 10 Star Jumps

EMOM

6 Min EMOM 2 Rope Climbs

Metcon (Time)

3 Rounds for Time

8 Clean & Jerk 155/115

10 Toes To Bar

200 Meter Run

Deadlift (7×3 @ 80%)

Bonus Abs

If time – 25 Toes To Rope – it’s like toes to bar, but on a rope ;)


CFSR WOD 5.21.2015


CrossFit San Ramon – CrossFit

Corks4Capes event is coming up!

(No Measure)

3 Way stretch, couch stretch

Flat Mile

Metcon (AMRAP – Reps)

3 Rounds – 1 Minute on, 30 seconds rest

1. Knees to Elbow 5. Wall Climbs

2. Mountain Climbers 6. KB Swings 53/35

3. Sit Ups 7. Box Jumps 24/20

4. Jumping Lunges 8. Push Ups

It doesn’t matter where you start, keep the exercises in numerical order

Count total reps


CFSR WOD 5.20.2015


CrossFit San Ramon – CrossFit

It’s time to sign up for the Whole Foods Sponsored Paleo Challenge! it’s FREE

(No Measure)

800 Meter Run

8 Min EMOM 8 Thrusters 45/44

Hip Mobility – Thorasic Spine Extension

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP

10 Hang Power Cleans 95/65

15 Front Squat

10 Push Jerk

RX+ 135/95

Bonus Abs

Tabata Hollow Rock


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