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

Latest

CFSR WOD 4.15.2015


CrossFit San Ramon – CrossFit

(No Measure)

Partner Medicine Ball Warm Up Drills

Strength

Strict Pull Ups 10, 10, Max

Dips 10, 10, Max

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

30 Double Unders, 20 Kettle Bell Swings 53/35, 10 Alternating KB Snatch 53/35, 1 Rope Climb

Accessory Work

5×7 Pendlay Row

CFSR WOD 4.14.2015


CrossFit San Ramon – CrossFit

Who’s ready to cheer on your CFSR friends at the AOF and P-town throw down competitions this Saturday?

(No Measure)

Burgener Warm Up

Thruster (from the rack to max, 5×7 @70%)

Metcon (AMRAP – Reps)

For Total Reps

6 Min AMRAP – 6 Hand Stand Push Ups, 6 Pistols, 3 Minute Break, 6 Min AMRAP 6 FULL Snatch 95/65, 6 Push Press

Bonus Abs

50 Jack Knife Sit Ups

CFSR WOD 4.13.2014


CrossFit San Ramon – CrossFit

GUEST DAY! Welcome to CrossFit San Ramon

(No Measure)

3 Rounds – w/PVC Pipe

10 Pvc Pass Thrus, 10 Over Head Squats, 10 Good Mornings, Run 200 Meters

EMOM

8 Min EMOM

15 Wall Balls 20/14

Metcon (Time)

4 Rounds For Time

12 Over head Lunge 45/25 plate

10 Pull Ups

8 Plate Burpees

Run 200 Meters

Bonus Abs

Tabata Sit Ups

CFSR WOD 4.12.2015


CrossFit San Ramon – CrossFit

830 & 930 AM ALL LEVELS
10:30am Advanced/Comp Prep w/Gordon
10:30am POSE Running Clinic!

(No Measure)

800 Meter Run

3 Rounds

10 Good Mornings w/bar

10 Overhead Squats

50 Ft Inch Worm

Metcon (Time)

For Time

21-15-9

Deadlift 135/95

Burpee Box Jumps 24/20

Clean and Jerk (Clean & Split Jerk to 1RM)

Bonus Abs

60 Weighted Sit Ups w/ 45/25+

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