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CFSR WOD 5.21.2013
Mike Tuesday 5-21-13 Clean and Jerk EMOM 10 min @ 85% of best (C+J) + “Fight Gone Worse” 3 Rounds for Reps Thruster (45/33) Double Under Burpee KB Swing 10 m Shuttle Run rest 1 min at each station,...
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CFSR WOD 05.22.2013
Karli Wednesday 5-22-13 15min 3 Position Snatch Work (Floor/Below Knee/Hip) Work to max weight for complex + 15 AMRAP 3 Rope Climbs 6 Thrusters (115/75) – “I am a man of fixed and unbending...
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CFSR WOD 07.04.2013
7-4-13 9:30 AM ONLY – OPEN GYM after WOD until…??? Noonish… All other classes are cancelled for Independance Day 4th of July 2013 “31 Heroes” AMRAP 31 minutes (As Many Reps As Possible) 8...
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CFSR WOD 07.10.2013
Wednesday 7-10-13 Clean Grip Dead Lift 5×3 Back Squat 5×3 + AMRAP 7min Thrusters 45/33 Burpee 1:2,2:4,3:6,4:8…. “Happiness is when what you think, what you say, and what you do are in harmony.” ―...
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CFSR WOD 8.13.2013
Tuesday 8-13-13 EMOM 10min 7 Toes-2-Bar + Femme Fit 2013 Event 3 2500# of Thrusters – choose your own weight Box Jumps 24/20 reps= to the Number of Thrusters in part 1 2500# of Thrusters – same...
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CFSR WOD 9.5.2013
Thursday Warm Up: Tabata Abs: weighted sit ups 35/15 Strength: Pendlay Row 3×10 Snatch Grip Deadlift 5×5 Conditioning: “FRAN” 21-15-9 Thrusters 95/65 Pull Ups “Everything we hear is an opinion, not a...
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CFSR WOD 10.28.2013
Monday Warm Up:3 Rounds of: Run 200meters 20 Jumping Lunges Strength: Back Sqaut Work to a comfortable set of 5 Conditioning: “Fractured Fran” 21 Thrusters 95/65# 21 Pullups -rest 2 minutes- 15...
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CFSR WOD 11.10.2013
Sunday Warm up: 3 rounds 3 Inchworms 6 Burpees 9 Air squats 100 m run Conditioning: “Coe” Ten rounds 10 Thruster 95/65 10 Ring push-ups or “1/2 Coe” Five rounds 10 Thruster 95/65 10 Ring push-ups Army...
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CFSR WOD 11.12.2013
Tuesday Warm Up: Run 100m 5-10 Bar Thrusters Strength: EMOM 10min 1 Clean @ 85% Conditioning: 3 Rounds Run 400m 15 HSPU 15 HR Push Ups “I want to lose weight by eating nothing but moon pies, which...
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CFSR WOD 1.16.2014
Thursday Warm Up: Virtual Fran Jumping Pull Ups Bar Thrusters Strength: Four or Five sets of: (Full or Power) Clean x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes Conditioning: “Elizabeth”...
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CFSR WOD 6.05.2015
THURSDAY “They succeed, because they think they can.” lamb-koftas.html
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CFSR WOD 10.04.2015
SUNDAY “Wonder rather than doubt is the root of all knowledge.” chicken/crispy-generals-chicken/
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CFSR WOD 10.23.2015
FRIDAY “A true friend is one who overlooks your failures and tolerates your success!” traditional-cut-korean-short-ribs/
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CFSR WOD 10.30.2015
FRIDAY “Slow and steady wins the race.” snacks-avocado-chorizo-sweet-potato-skins/
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CFSR WOD 12.04.2015
FRIDAY “What you do today can improve all your tomorrows.” easy-recipe-grain-free-pumpkin-muffins
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8.15.2016
CrossFit San Ramon – CrossFit Metcon (Weight) 4 –> 2 min Amraps w/1 min rest Cluster for total weight. Start each 2 minute with 10 burpee over the bar. multiply total # of lifts by the weight you...
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8.16.2016
CrossFit San Ramon – CrossFit Front Squat (5×7 75%) Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in...
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8.16.2016
CrossFit San Ramon – BootCamp/Crossfit Prep Baseline (Time) 500 meter row 40 air squats 30 sit ups 20 push ups 10 pull ups Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 15 Wall Balls 10/6 15 Box Jumps...
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8.16.2016 CFSR
POSE RUNNING CLINIC 8/20 10am sign up here https://goo.gl/forms/0rlyZg36uL4ArGk53 Thanks for Dropping by, Coach Keegan! See you soon! Tuesday Don’t forget to sign up for the Lurong Challenge...
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8.17.2016
CrossFit San Ramon – CrossFit EMOM 16 Min 2 Full Cleans every minute. Add weight each round Metcon (AMRAP – Rounds and Reps) 17 min AMRAP 800M run buy in 20 Front Rack lunge 95/65 10 Box Jumps 24/20 10...
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