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

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CFSR WOD 8.30.2015

SUNDAY

“What great thing would you attempt if you knew you could not fail?”

-soup-right/


CFSR WOD 8.29.2015

SATURDAY

“Love the moment and the energy of that moment will spread beyond all boundaries.”

broccoli-cashew-raisin-salad/

Broccoli Cashew Raisin Salad


8.29.2915


CrossFit San Ramon – CrossFit

(No Measure)

3 Rounds

50 Ft Walking Lunge

50 Ft Bear crawl

200 Meter Run

– Then – running drills, get loose for the timed mile

Flat Mile (Time)

Flat Mile – for Time

Metcon (Time)

3 x 10 Ground to Overhead 135/95

Record the SLOWEST time to complete a set of 10. Start sets at minute 0, 3 & 6


CFSR WOD 8.28.2015

FRIDAY

“Success is often achieved by those who don’t know that failure is inevitable.”

sweet-bbq-baby-back-ribs


8.28.2015


CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

30 Seconds on, 30 seconds rest – 4 sets of each. (40 minute workout)

Kb Swings 53/35

Row (calories)

Wall Balls 20/14

Burpees

Goblet Squat 53/35

Toes to Bar

Push Ups

Kayakers 20/14

Kettle Bell Snatch 53/35

Sit Ups


CFSR WOD 8.27.2015

THURSDAY

“Whoever is happy will make others happy too.”

paleo-lebanese-beef-kebabs


8.27.2015


CrossFit San Ramon – CrossFit

Metcon (Weight)

5 min AMRAP

5 Deadlifts (50% of C&J)

3 Full Cleans

2 Jerks

Clean and Jerk (7×3 85%)

Hill Mile (Time)

Hill Mile for Time


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