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

Latest

5.22.2017 bootcamps

CrossFit San Ramon – BootCamp/Crossfit Prep

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Speed

1 flat mile

Metcon (AMRAP – Rounds and Reps)

13 min amrap

8 seated dumbell press 15/10

8 wall Balls 10/8

6 burpees

5.22.2017

CrossFit San Ramon – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skill Work

muscle Ups

Metcon (AMRAP – Rounds and Reps)

13 min amrap

8 push press 115/75

8 front squat

6 burpees over the bar

5.21.2017

CrossFit San Ramon – CrossFit

Push Press (6×5 75%)

1-Mile Run (Time)

Max Effort 1-Mile Run
at minute 0 start the run, rest until minute 15 then…

Metcon (Time)

100 KB Swings for time 53/35/ (rx+) 70/53

5.20.2017

CrossFit San Ramon – CrossFit

Back Squat (tempo 5 3 1 4×7 60%)

Metcon (AMRAP – Rounds and Reps)

11 min amrap

12 power snatch 75/55

8 OHS