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

Uncategorized

2.22.2017

CrossFit San Ramon – CrossFit

Warm-up

3 Rounds

200 M Run

50 Ft Inch Worm

50 Ft Soldier Kick

Metcon (Weight)

17 min emom

60 % 1rm c&J

HP Clean

Hang Squat Clean

Power Clean

Squat clean

Jerk

Bonus Abs

60 med ball sit ups 20/14


CFSR 2.21.2017

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BRACE YOURSELVES


2.21.2017

CrossFit San Ramon – CrossFit

Weightlifting

Deadlift (3 x 3)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles


CFSR 2.20.2017

Happy President’s Day! 

Reminder: 

No Kids for Today

No Teens for Today

 

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2.20.2017


CrossFit San Ramon – CrossFit

Shoulder Press (4×5 75-80%)

Metcon (Time)

For Time

2x500M Row 1 min rest between set

2×50 Wall Balls 1 min rest between set

2×25 Burpees 1 min rest between set

2×60 Jumping lunge 1 min rest between sets

rest as needed between exercises


CFSR 2.19.2017

 

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Don’t Forget to Bring a Guest Today! 


2.19.2017


CrossFit San Ramon – CrossFit

Overhead Squat (5×7 70%)

Metcon (AMRAP – Rounds and Reps)

11 min amrap

10 pull ups RX+ C2b

10 Power Snatch 75/53 (rx+) 115/75

10 Burpee over bar