Latest
10.20.2018
CrossFit San Ramon – CrossFit
Accessory Work
3×6
RDL
Bulgarian Split Squat
Bent ITWY
DB shoulder Press
Metcon (Time)
3 RFT
400 M Run
12 HPC 75/55 (rx+) 115/75
12 Front Squat
12 S2O
CFSR 10.19.2018
Hey You, Hot Stuff! Don’t forget to come to CFSR’s 10th
Anniversary Bash this Saturday 6pm-11pm!
1980s prom theme in full effect, bring your best pose for pictures!
10.19.2018
CrossFit San Ramon – CrossFit
Metcon (Time)
40 min cap
10 Rounds for Time
2 rope climbs
3 Bar Muscle ups
4 HSPU
5 Power Snatch 75/55 (rx+) 115/75
6 T2B
7 OHS
CFSR 10.18.2018
Who’s Ready for the 80s party Saturday?
Youth Weightlifting
CrossFit San Ramon – Youth Weightlifting
Warm-up
Coach Ed Favorite things
2 Rounds
10 Front Squats
10 Presses
Hang Clean (5×2 @ 80% of Clean +3KG From last week)
Jerk (4×3 @ 75% +3kg From Last Week)
Split/Power
Clean and Jerk
Push-ups
10.18.2018
CrossFit San Ramon – CrossFit
Shoulder Press (7×1 record heaviest)
Metcon (AMRAP – Reps)
1 min on 1 min rest
Regardless of where you start, stay in numerical order so we don’t double up on the ski erg!
1. Ski Erg – cal
2. KB Swings 35/26 (rx+) 53/35
3. Row – cal
4. Sit Ups
5. row
6. Push Ups
7. Row
8. Pull Ups
9. Assault bike
10. Wall Ball 20/14
11. Row
12.DB Clean and Jerk – both hands 30/20 (rx+) 50/35
13. Burpee Box Jumps 24/20
add up all reps and calories for ONE score
