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

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CFSR WOD 2.12.2016

http://themetabolicshift.net/

BUTTERNUT SQUASH GNOCCHI WITH SAGE BROWN BUTTER

http://paleomg.com/butternut-squash-gnocchi-with-sage-browned-butter/


2.12.2016


CrossFit San Ramon – CrossFit

Deadlift (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

Run 800 M

20 Toes to bar

20 Dumb Bell Snatch 35/20 (rx+) 55/35

20 Wall Balls 20/14 (rx+) 30/20

20 Push Ups (rx+) Hand release


CFSR WOD 2.11.2016

http://themetabolicshift.net/

SIMPLE TOMATO BALSAMIC BRAISED PORK CHOPS

http://paleomg.com/simple-tomato-balsamic-braised-pork-chops/


2.11.2016

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

12 rounds – 90 seconds work, 1 min rest

4 rounds of each, then switch

1. Row for Calories

2. 10 Pull Ups (rx+) Chest 2 Bars Max Thrusters 95/65

3. 5 M Shuttle Runs


CFSR WOD 2.10.2016

http://themetabolicshift.net/

 

ALMOST 5 INGREDIENT PIZZA SPAGHETTI PIE

http://paleomg.com/almost-5-ingredient-pizza-spaghetti-pie/

 


2.10.2016


CrossFit San Ramon – CrossFit

Back Squat (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Metcon (AMRAP – Rounds and Reps)

2–> 10 min AMRAPS – 3 min break

50 Double Unders

10 Power Snatch 75/53 (Rx+) 115/75

3 Muscle Ups


CFSR WOD 2.9.2016

http://themetabolicshift.net/

SPAGHETTI SQUASH CRUSTED QUICHE

http://paleomg.com/spaghetti-squash-crusted-quiche/

 


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