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

Uncategorized

10.17.2018

CrossFit San Ramon – CrossFit

Clean and Jerk (7×1 record heaviest)

Metcon (Time)

3 RFT

200 M Run

12 thrusters 115/75

40 Double unders


10.17.2018 weightlifting

CrossFit San Ramon – CrossFit Skills

Snatch Balance (10 empty bar, 10 – 40% 1RM snatch)

Overhead Squat (5×3 – 50% 1RM snatch)

Hang Snatch (60%, 75%, 80% 1 at each % record heaviest)

Snatch (75% 80% 85% 1 @ each % record heaviest)

Hang Clean (5x empty bar 5x 50%)

Hang Clean (5x 60% 5×70% 5x 80% record heaviest)

Clean (80%, 85%, 90% record heaviest 1 of each)


10.16.2018

CrossFit San Ramon – CrossFit

Deadlift (7×1 record heaviest)

Metcon (AMRAP – Rounds and Reps)

18 min amrap

18 pistols

18 KB Snatch 53/35

18 Sit Ups


CFSR 10.15.2018

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Don’t forget – in addition to this amazing

Olympic Weightlifting Comp – we have a special clinic at SPS

for CFSR members on 11/4.  $30 a person – please RSVP to Coach Lori


10.15.2018

CrossFit San Ramon – CrossFit

welcome guests!

Back Squat (7×1 record heaviest)

Metcon (AMRAP – Reps)

30 sec on 30 sec rest

4 xs through

Coaches: 1,2,3,4,1,2,3,4,1,2,3,4,1,2,3,4 done

1. OH Lunge 75/55

2. Push Press

3. Burpees over the bar

4. Hollow Rock


youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Hang Snatch (1×3 @50%, 2×5 @60%, 4×3@70%)

Snatch Balance (3×5 @ 50%)

Snatch Grip Deadlift


10.14.2018

CrossFit San Ramon – CrossFit

Skill Work

Muscle Up Progressions

Tick Tocks

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Bonus Abs

alternating Tabata

8 Ab Wheel

8 Slam Ball