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

Latest

CFSR WOD 5.19.2015


CrossFit San Ramon – CrossFit

(No Measure)

Mobility – Foam Roll: IT bands, glutes, quads, VMOs

Partner Front Rack Stretches

Front Squat (7×1 each set gets heavier)

Metcon (Time)

For Time

50 Wall Balls 20/14

run 400 meters

50 Burpees

Accessory Work

3 x 15 Reverse Hypers

3- max hold L-Sits

3 x 50 ft death march (light)

CFSR WOD 5.18.2015


CrossFit San Ramon – CrossFit

(No Measure)

ROWLING – 4 Rounds w/2 Burpee penalty per meter

Shoulder Mobility

Baseline (Time)

500 meter row

40 air squats

30 sit ups

20 push ups

10 pull ups

Snatch (technique to load drop 15% 10×1)

CFSR WOD 5.17.2015


CrossFit San Ramon – CrossFit

Back Squat (7×3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 Knees to Elbow

20 Grasshoppers

2 Wall Climbs

Accessory Work

3×10 Partner Glute Ham Raises

CFSR WOD 5.16.2015


CrossFit San Ramon – CrossFit

Are you signed up for the 5/31 Lifting clinic?

(No Measure)

3 Rounds

200 Meter Run

10 Good Mornings 45/33

10 Front Squats

EMOM

12 Min EMOM

at 65% of 1RM

2 Cleans (full)

2 Hang Cleans (full)

Metcon (Time)

5 Rounds for Time

10 Deadlifts 225/155

15 Box Jumps 24/20

Bonus Abs

Tabata

10 Second Hollow Rock

20 Second Plank

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