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

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CFSR WOD 3.25.2015

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WEDNESDAY

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

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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 3.24.3015


CrossFit San Ramon – CrossFit

Check the lost & found rack over by the rowing machines :)
CFSR night out is THIS Friday 8pm The Saddle rack in Fremont. See ya there!

(No Measure)

3 Rounds

10 Good Mornings 45/33

10 Front Squats

5 Pull Ups

5 Push Ups

Efficiency

14 Min EMOM @ 65% of Power Clean

Odd Minutes 6 Hang Power Cleans

Even Minutes 4 Burpee over the Bar

Metcon (AMRAP – Reps)

6 Min AMRAP

8 Deadlifts 225/155

10 Toes To Bar

RX+ 275/205

CFSR WOD 3.23.2015

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MONDAY

“Most folks are as happy as they make up their minds to be.”

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CFSR WOD 3.23.2015


CrossFit San Ramon – CrossFit

Nice work on Open 15.4, everyone!

(No Measure)

400 Meter Run

Partner Medicine Ball

Warm Up Drills

Back Squat (5×7 @ 75%)

Metcon (Time)

3 Rounds for Time

200 Meter Run

10 Burpee Box Jumps

10 Pull Ups

CFSR WOD 3.22.2015

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SUNDAY

OPEN POTLUCK 11:30-1:30!

“Management is doing things right; leadership is doing the right things.”

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