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

Latest

8.26.2015


CrossFit San Ramon – CrossFit

WELCOME, Guests!

(No Measure)

6 min EMOM

10 wall balls 20/14

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Hang Power Clean (tech to load)

8.25.2015


CrossFit San Ramon – CrossFit

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Back Squat (5×7 @ 70-75%)

8.24.2015


CrossFit San Ramon – CrossFit

Labor Day, 9/7 2 WODS 9:30am & 6:30pm No Teens or Kids classes that day

Deadlift (8×2 85%)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

14 Jumping Lunges

7 Ring Rows

7 Box Jumps 24/20

Accessory Work

6×5 pendlay row

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