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


CFSR WOD 2.28.2015

CrossFit San Ramon – CrossFit

See you at The Open potluck family event this Sunday! 11:30-1:30 Come cheer on your fellow athletes!

(No Measure)

Partner Med Ball Passes

Metcon (Time)

For Time

Partner Kettlebell Medley

10 Turkish Get Ups 53/35

20 Clean & Press

30 Snatch

40 Single Arm Swing

50 Turkish Sit Ups

60 Russian Swings

70 Goblet Squats

80 American Swings

90 Sumo Deadlift High Pull

CFSR WOD 2.28.2015

august 2014 072


“A role model is a mentor – someone you see on a daily basis, and you learn from them.”


CFSR WOD 2.27.2015

CrossFit San Ramon – CrossFit

(No Measure)

Rowling – 3 Rounds 3 thruster (empty bar) penalty per meter

Thruster (Find 3 Rep Max)

Metcon (Time)


Hand Release Burpee

Hang Power Clean 95/65

RX+ 135/95

CFSR WOD 2.27.2015

august 2014 108


“The secret of your future is hidden in your daily routine.”



CFSR WOD 2.26.2015

CrossFit San Ramon – CrossFit

Who’s ready for the Open? Come in at 5pm and we’ll watch the unveiling of workout 15.1 together!

(No Measure)

3 Rounds

200 Meter Run

10 Squats

10 Push Ups

Shoulder Mobility

Snatch (Snatch to max then 7×1 @ 90%)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 Pull Ups

16 Overhead Lunge w/Plate 45/25

24 Wall Balls 20/14

Bonus Abs

35 Mermaids each side

CFSR WOD 2.26.2015

sept16 109


“The true secret of happiness lies in taking a genuine interest in all the details of life”


Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com

CFSR WOD 2.25.2015

CrossFit San Ramon – CrossFit

(No Measure)

Bring Sally Back Squat

Weighted Pull-ups (& Weighted Dips Build to a heavy load record Max)

Metcon (Time)

4 Rounds For Time

10 Thrusters 75/53

10 Sumo Deadlift High Pulls

Annie (Time)



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