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

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CFSR WOD 8.03.2015

MONDAY

“The best preparation for good work tomorrow is to do good work today.”

sweet-potato-gnocchi-pork-ragu/


CFSR WOD 8.3.2015


CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Hang Power Cleans 95/65

5 Push Jerk

10 Burpee over the Bar

Split Jerk (from rack – 5×3 80%)

EMOM

4 Rounds

every 4 minutes on the minute – run 400 Meters


CFSR WOD 8.02.2015

SUNDAY

“The greatest gift of life is friendship, and I have received it.”

balsamic-pepper-rumb-steak/


CFSR WOD 8.2.2015

CrossFit San Ramon – CrossFit

Metcon (Time)

6 Rounds for Time

4 HSPU

8 Pull Ups

12 Pistols

Accessory Work

50 Back Ext

50 Ab Wheel


CFSR WOD 8.01.2015

 SATURDAY

“If there is no struggle, there is no progress.”

recipe-golden-roasted-beet-salad-with-dill/

Recipe: Golden Roasted Beet Salad with Dill post image


CFSR WOD 8.1.2015

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

5 Hang Power Snatch 75/53

5 Over Head Squats

RX+ 95/65

Snatch (Full Snatch to max)

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

5 Hang Power Snatch 75/53

5 Over Head Squat

Pendlay Row (5×5 record weight)


CFSR WOD 7.31.2015

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FRIDAY

“Since we cannot change reality, let us change the eyes which see reality”
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