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

Latest

CFSR WOD 6.29.2015


CrossFit San Ramon – CrossFit

(No Measure)

Run 400 Meters

3 Rounds

5 Push Ups

10 Squat

15 Sit Ups

Hip & Shoulder Mobility

Clean (to Max)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

CFSR WOD 6.28.2015


CrossFit San Ramon – CrossFit

Mobility Clinic at Noon today!
Good Luck Karen, Sue M and Tom at the Bretheren competition!

(No Measure)

Rowling – 5 Rounds – Burpee Penalty

Mobility – Hips & Shoulders

Front Squat (3×5 @ 75%)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
33# for women

CFSR WOD 6.27.2015


CrossFit San Ramon – CrossFit

(No Measure)

400 meter run

3 Rounds: 10 Good Mornings 45/33, 10 Front Squat, 10 Push Press

Sumo Deadlift (5×7)

Metcon (AMRAP – Reps)

3 –> 3 minute amraps 2 min break

8 Thrusters 95/65

10 Box Jumps 24/20

12 Kettle Bell Swings 53/35

CFSR WOD 6.26.2015


CrossFit San Ramon – CrossFit

Who still needs to sign up for Coach Nick’s Mobility clinic? Overhead movements are not your thing? Sitting at a desk all day and feeling tight with squats…let Nick get you all fixed up!

(No Measure)

Run 400 Meters

Then 3 rounds

50 Ft Bear Crawl

50 Ft Soldier kick

10 Pvc Pass Throughs

10 Pvc goodmornings

Metcon (Time)

60 Wall Balls 20/14 Rx + 30/20

40 Push Ups

20 Toes to Bar

600 Meter Hill Run (yah)!

20 Toes to bar

40 Push Ups

60 Wall Balls

Bonus Abs

100 Sit Ups for Time

Follow

Get every new post delivered to your Inbox.

Join 96 other followers