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CFSR WOD 4.1.2015


CrossFit San Ramon – CrossFit

(No Measure)

800 Meter Run

50 Ft Solider Kick

50 Ft Samson Stretch

Front Rack Lunge (find 8 rep max front rack lunge)

Metcon (Time)

For Time – (30 Min time cap)

50 Wall Balls 20/14

40 Burpee

30 Wall Balls

20 Burpees

10 Wall Balls

10 Burpees

10 Jumping Squats 45/33

20 Burpees

30 Jumping Squats

40 Burpees

50 Jumping squats


CFSR WOD 3.31.2015


CrossFit San Ramon – CrossFit

(No Measure)

Run 400 Meters

50 Ft Bear Crawl

50 Ft Soldier Kick

Couch Stretch 30 seconds each side 2 rounds

EMOM

12 Min EMOM

Odd minutes: 6 Dumbbell box step ups 55/35 24/20

Even minutes: 20 Air Squats

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

20 Push Press 75/53

30 Sit Ups

Snatch (Snatch to Max)


CFSR WOD 3.30.2015


CrossFit San Ramon – CrossFit

Easter Sunday – 1 WOD 930 am …No YOGA

(No Measure)

3 Rounds

5 Burpees

5 Reverse Grip Push up

10 Squat Jumps

Strength

8 Min E2MOM

2 Front Squats at 85%

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

5 Power Cleans 155/115

10 Burpee over the bar

Split Jerk (From the rack – find your 3 RM)


CFSR WOD 3.29.2015


CrossFit San Ramon – CrossFit

Come celebrate the end of the 2015 Open! 11:30-1:30!

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#


CFSR WOD 3.28.2015

CrossFit San Ramon – CrossFit

Open 15.5, the Last One, is tomorrow! 1130-130, come in and get scored and root for your friends! Enjoy the Potluck :)

(No Measure)

3 Rounds

200 Meter Run

10 Good Mornings

10 Over Head Squats

Speed

7 x 50 Meter Sprints

Skill Work

Double Under Practice

Metcon (Time)

4 Rounds for Time

15 Hang Power Snatch 75/53

30 Double Unders


CFSR WOD 3.27.2015

CrossFit San Ramon – CrossFit

CFSR Night Out tonight, 8pm The Saddle Rack in Fremont :)

Mobility

Shoulder Mobility

Skill Work

Hand Stands and Hand Stand Walking

Metcon (Time)

Friday Chipper: in ANY ORDER

-50 Wall Balls 20/14

-1500 Meter Row

-800 Meter Run

-30 Ground to Overhead 115/75

-100 Meter Walking Lunge

-8 Wall Climbs (RX+ 50 Ft Handstand walk)

40 MInute TIME CAP


CFSR WOD 3.26.2015


CrossFit San Ramon – CrossFit

CFSR Night out is tomorrow! Who’s coming? The Saddle Rack in Fremont, 8pm!

(No Measure)

3 Rounds

row 200 Meters

15 Air Squats

10 Push Ups

50 Ft Samson Stretch

Skill Work

Pistols

Split Jerk (2-2-2-2-2 build weight each set)

Metcon (AMRAP – Reps)

3 Min AMRAP 2 Minute Break

18 Pistols

12 Shoulder to Overhead 95/65 (RX+155/115)

3 Min AMRAP 2 Minute Break

Row for Calories

3 Minute AMRAP 2 Minute Break

Hand Release Burpees


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