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

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CFSR WOD 3.27.2015

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FRIDAY

“Expect problems and eat them for breakfast.”

paleo-chipotle-slaw


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 Row

-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

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THURSDAY

“Failure will never overtake me if my determination to succeed is strong enough.”

winter-squash-fritters/


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


CFSR WOD 3.25.2015

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WEDNESDAY

“If you smile when no one else is around, you really mean it.”

grilled-chicken-with-greek-sweet.html


CFSR WOD 3.25.2015


CrossFit San Ramon – CrossFit

This Sunday is the final Open Party! 11:30 -1:30! 15.5 is almost here!

Mobility

Shoulder Mobility

(No Measure)

3 Rounds

run 200 meters

8 Ring Rows

8 Dips

Skill Work

Muscle Ups

Metcon (AMRAP – Reps)

12 Min AMRAP

12 Kettle Bell Swings 53/35

12 Kettle Bell Snatch

12 Goblet Squats

12 Clean & Push Press

Front Squat (2-2-2-2-2 for Max Double)


CFSR WOD 3.24.2015

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TUESDAY

“Happiness… consists in giving, and in serving others.”

harvest-mash/


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