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

Latest

2.10.2016


CrossFit San Ramon – CrossFit

Back Squat (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Metcon (AMRAP – Rounds and Reps)

2–> 10 min AMRAPS – 3 min break

50 Double Unders

10 Power Snatch 75/53 (Rx+) 115/75

3 Muscle Ups

2.9.2016


CrossFit San Ramon – CrossFit

Clean and Jerk (tech to load)

Metcon (AMRAP – Reps)

5–> 4 minute amraps with 2 minute breaks

400 M Run

Max Squat cleans 95/65 135/95 Rx+

Score – Squat cleans

Always start each amrap w the 400 m run

CFSR WOD 2.8.2016

CFSR WOD 2.13.2016

Easy Spin on Breakfast

IMG_0643

http://paleomg.com/easy-spin-on-breakfast/

2.8.2016

CrossFit San Ramon – CrossFit

Wendler Cycle week 2

Shoulder Press (5@40% 5@50%3@60% 3@70%3@80% max reps @90%)

Metcon (AMRAP – Reps)

18 Rounds – 45 seconds on, 45 seconds off

Each round: 6 Wall Balls 20/14 30/20 (rx+)

Max effort KB Swings 53/35 70/53

Score – KB Swings

(28 Minutes long)

2.7.2016

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Reps)

3–>7 min AMRAPS

5 clusters 95/65

10 burpees over the bar

10 Overhead Squats

*2 minute break*

**Pick up where you left off**

Weighted Pull-ups (7×3)

Weighted Ring Dips (7×3)

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