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

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CFSR WOD 7.25.2015


CrossFit San Ramon – CrossFit

(No Measure)

3 Rounds Rowling – 2 Burpee Penalty

Metcon (Time)

40 Sit Ups

30 Push Ups

20 Front Squat 115/75

10 Snatch (power ok)

20 Front Squat

30 Push Ups

40 Sit Ups

Front Squat (technique to load record 1RM)

CFSR WOD 7.24.2015


CrossFit San Ramon – CrossFit

(No Measure)

12 Min EMOM – 15 KB Swings 53/35

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Dead lifts 155/115

10 Burpees over the bar

10 Knees to Elbow

Deadlift (technique to load, record 1rm)

CFSR WOD 7.23.2015


CrossFit San Ramon – CrossFit

(No Measure)

3 Rounds

200 Meter Run, 50 Ft bear Crawl, 50 ft soldier kick, 5 burpees

Metcon (Time)

21-15-9

Over head squats 95/65

Box Jumps 24/20

Overhead Squat (technique to load record 1RM)

CFSR WOD 7.22.2015


CrossFit San Ramon – CrossFit

Speed

6×100 Meter Sprints

Metcon (AMRAP – Reps)

3–>5 minute AMRAPS w/2 minute break

1. 4 Man Makers 55/35, 8 Toes to Bar

2. 10 KB Swings 53/35, 10 Alt KB Snatch

3. 20 Air Squats, 20 Mountain Climbers

Split Jerk (from rack – tech to load record 1rm)

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