CrossFit San Ramon – CrossFit
Back Squat (3×3 80%)
Metcon (AMRAP – Reps)
4–> 2 min AMRAPS w/1 min break
1 – max wall balls 20/14
2 – Row for calories
3 – Jumping Lunges
4 – Sit Ups
Total Reps
Latest
9.26.2016
9.26.2016 Bootcamp
CrossFit San Ramon – BootCamp/Crossfit Prep
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (AMRAP – Reps)
4–> 2 min AMRAPS w/1 min break
1 – max wall balls 10/6
2 – Row for calories
3 – Jumping Lunges
4 – Sit Ups
Total Reps
CFSR 9.25.2016
SUNDAY FUNDAY
9.25.16
CrossFit San Ramon – Advanced
Power Snatch (Heavy Double )
Spend 15 mins working to a Heavy set of 2 Reps.
Push Press (4×3 @70 of Strict Push )
*No pause Between reps. Touch and go.
Metcon (Time)
For time:
42 Calorie Assault Bike or Row
21 Clean and Jerks, 95/65 Rx+ 115/75
30 Calorie AB/row
15 CJ, 115/75 Rx+ 135/95
18 Calorie AB/Row
9 CJ, 135/95 Rx+ 155/115
*One bar, you change weights
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
9.25.2016
CrossFit San Ramon – CrossFit
Thruster (5×5 max load)
July 3, 2016 (Weight)
20 Min EMOM
60% 1 RM snatch
1 Full Snatch
2 Hang power snatch
1 High Hang Full Snatch
RX if all 20 rounds are completed
9.24.2016
CrossFit San Ramon – CrossFit
Speed
7×100 m sprints
July 2, 2016 (Time)
2 Rounds for TIME
400 M Run
20 Russian KB Swings 53/35
2 Wall Climbs
30 Air Squats
Spotlight On – CHRISTINE DO!
Q. When did you join CFSR & why?
A. I originally was at Drive, and then came to CFSR. I decided to join Crossfit because I needed to gain strength. I was diagnosed with psoratic disease which degrades your muscles and bones. Crossfit really helps. Plus my husband, Quoc, kept bugging me to join. It’s hard to keep telling a sales guy No
Q. What positive changes have you felt, noticed, etc?
A. I have lost fat, gained muscle and increased flexibility.
Q. What keeps you coming to CFSR?
A. I love how my body feels. I have less pain, and am much more flexible. But most of all I LOVE THE PEOPLE!
