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

Latest

2.18.2017


CrossFit San Ramon – CrossFit

Accessory Work

4 rounds

10 back ext

50 ft death march

Pendlay Row (4×5 75-80%)

Metcon (AMRAP – Reps)

3 min amrap

20 jumping lunge

10 v ups

2 min break

3 min amrap

10 jumping squat 45/35

20 sit ups

2 min break

3 min armap

20 air squat

10 hollow rocks

Gymnastics

CrossFit San Ramon – CrossFit Skills

Skill Work

Chest to Bar Pull-ups

Handstand Push-ups

2.17.2017


CrossFit San Ramon – CrossFit

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
women’s weight 185 20″ box

2.16.2017 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

Front Squat (light weight, 5×6)

Metcon (AMRAP – Reps)

2 rounds for reps

2 min row for calories

2 min wall ball 10/8

2 min dumbbell snatch 10/8

2 min single unders