CrossFit WOD, November 1, 2021
11.1.2021Wednesday 11/17 5:30pm - Supplements 101 ClinicFront Squat (4x3 80-85%)Metcon (AMRAP - Reps)2xs thru 1:30 min row, 2 minute rest Then 2xs thru 1:30 min [...]
11.1.2021Wednesday 11/17 5:30pm - Supplements 101 ClinicFront Squat (4x3 80-85%)Metcon (AMRAP - Reps)2xs thru 1:30 min row, 2 minute rest Then 2xs thru 1:30 min [...]
10.31.2021Happy Halloween! Working out in a costume is the BEST! LAST DAY TO ORDER A 2021 HOODIEPush Press (4x4 70-75%)Metcon (Time)5 RFT 7 Box Jumps [...]
10.30.2021Halloween Costume Contest - bring your A-Game, Nike Gift Card to the winner!Mobility1 min each banded overhead Scorpion Pigeon Couch Ankle flexionNancy (Time)5 Rounds for [...]
10.29.2021Metcon (AMRAP - Rounds and Reps)30 min Amrap Run 400 M 10 Thrusters 75/55 (rx+ 115/75) 10 Pull Ups (rx+ C2B) 50 Double Unders 10 [...]
10.28.2021Don't forget your costume on Sunday!Split Jerk (4x4 70-75%)Metcon (Time)3 RFT 4 Clean & Jerk 115/75 (rx+ 155/105) 1 Rope Climb 8 Inch Worm (1 [...]
10.27.2021Warm-up2xs 200 m run 50 ft soldier kick, 50 ft bear crawl, 10 wall balls Then 10 Good morning with empty bar, 10 back squat [...]
10.26.2021Happy 13th Anniverary, CrossFit San Ramon!Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, [...]
10.25.2021Halloween Costume Contest this Sunday - Gift card for the winner! We will vote on the winner at 9:30am (end of 8:30 & start of [...]
10.24.2021Mobility15 minutes with CoachMetcon (AMRAP - Reps)5min amrap 40 Mountain Climbers 20 Jumping lunges 2 min rest 5 min amrap 20 Alternating Leg Grabs 40 [...]
10.23.2021The Upside Down Clinic is today at 10am $40Shoulder Press (5x3 60-65%)Metcon (AMRAP - Rounds and Reps)9 min AMRAP 10 Russian KB Swings 35/26 (rx+ [...]