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

Latest

7.22.2017

CrossFit San Ramon – CrossFit

Snatch (to max)

Snatch (6×3 80%)

Metcon (Time)

record fastest

4×250 meter hill sprints

record fastest

Metcon (Time)

3 RFT

10 full snatch 75/55 (rx+) 135/95

10 Toes to Bar

20 Lateral jumps over the bar

7.21.2017bootcamps

CrossFit San Ramon – BootCamp/Crossfit Prep

Metcon (AMRAP – Rounds)

40 min EMOM

min 1 – 10 Pull Ups (rx+) 10 C2B (scaled – 5 ring row, 5 push ups)

min 2 – 10 OH Lunges 75/55 (rx+) (rx+) 117/75

min 3 – KB Swing 53/35 (rx+) 70/53

min 4 – 100 m Sprint

Score is rounds completed without scaling any movement or weight

7.21.2017

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds)

40 min EMOM

min 1 – 10 Pull Ups (rx+) 10 C2B (scaled – 5 ring row, 5 push ups)

min 2 – 10 OH Lunges 75/55 (rx+) (rx+) 117/75

min 3 – KB Swing 53/35 (rx+) 70/53

min 4 – 100 m Sprint

Score is rounds completed without scaling any movement or weight

7.20.2017

CrossFit San Ramon – CrossFit

Deadlift (6×4 75-80%)

Metcon (AMRAP – Reps)

6 min amrap

6 power cleans 75/55/ (rx+) 115/75

10 Front Rack Lunge

3 min rest

6 min amrap

6 Squat Cleans

6 Burpees over the bar