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

Latest

10.13.2018

CrossFit San Ramon – CrossFit

Front Squat (4×3 80%)

Metcon (AMRAP – Rounds and Reps)

2 –> 3 min amraps

9 G2OH 95/65 (rx+) 135/95

6 burpees over the bar

3 min rest

pick up where you left off

Bonus Abs

4 Rounds

5 strict T2B

10 Weighted Sit Ups with feet anchored

CFSR 10.12.2018

Coach Lori’s Arm Accessory work AND a 30 minute AMRAP –

OMG, GET IN HERE!!!

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10.12.2018

CrossFit San Ramon – CrossFit

Accessory Work

Coach Lori’s Arm Routine

1. 3×20 Bicep Curls suggested weight 20/10

superset with 20 box dips

2. tabata Banded Tricep pull downs (use red or purple or Blue if you’re SUPER YOKED – tie to the rig like for pull ups, except you’re going to grab each side of the band and keep the shoulders in place, using the triceps to pull the band down – all 8 rounds, and yes break on the 10 seconds

3. 5 wall climbs – 15 second hold against the wall

Now enjoy your friday wod!

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

20 Wall Balls 20/14

400 M Run

20 OH Lunges 45/25# plate

CFSR 10.11.2018

Have a friend that wants to get started at CFSR?

Let them know

about our Fall Challenge!

 

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Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

Coach Ed Favorite things

2 Rounds

10 Front Squats

10 Presses

Hang Clean (5×2 @ 80% of Clean)

Jerk (4×3 @ 75%)

Split/Power

Clean and Jerk

Push-ups

10.11.2018

CrossFit San Ramon – CrossFit

Warm-up

partner med ball throws – get creative!

Floor Press (4×5 75-80%)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

12 box jumps 24/20 step is scaled

10 V Ups

1 rope climb