CrossFit San Ramon

CrossFit WOD, May 19, 2026

L0QyTCp4w9 — Mon, 18 May 2026 23:00:00 +0000

CrossFit – Tue, May 19

Band Warm Up (Checkmark)

10 band pass thru

15:

pull apart

face pull

Good mornings

OHS

Pull Down

tricep Press

10 each arm shoulder press

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

12 MIN CLOCK

Min 0-12 Annie

min 12-24 10-1

Min 24 1 max set Push Ups

Metcon (Time)

Min 12-24

10-9-8-7-6-5-4-3-2-1

OHS 95/65 (rx+ 115/75)

T2B

Then at min 24:

Push-ups (1 set max Push up when clock hits 24 minutes)

Cooldown

calf

couch

kneeling Lat

CrossFit WOD, May 18, 2026

L0QyTCp4w9 — Sun, 17 May 2026 23:00:00 +0000

CrossFit – Mon, May 18

Whiteboard

Monday Fix

Hamstring Sweep (Checkmark)

Hamstring Sweep

Gate Openers

3 Squat 3 Step

Burpee Broad jump

A-Skip

Spiderman

Walking Lunge

Inch Worm

Death March

Deadlift (Weight)

3×8 65-70%

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

3 Ring Dips

8 Burpees over Bar

9 Power Cleans 115/75 (rx+ 145/100)

Cooldown

up/down dog

½ kneeling Thoracic Rotation

Elephant Walk

CrossFit WOD, May 17, 2026

L0QyTCp4w9 — Sat, 16 May 2026 23:00:00 +0000

CrossFit – Sun, May 17

Alt Scorpion (Checkmark)

10 alt scorpion

10 Alt runners lunge

6 Alt Samson

10 Inch Worm

10 Alt Cossack

10 Air Squat

10 Jumping lunge

Squat Clean (establish 2 RM)

Metcon (Time)

3 Rounds

400 m run

10 DB Hang Sq Cleans 30/20 (rx+ 50/35)

10 Renegade Rows

10 Front Rack Lunge

15 min CAP

Cooldown

up/down dog

bretzel

prone shoulder

CrossFit WOD, May 16, 2026

L0QyTCp4w9 — Fri, 15 May 2026 23:00:00 +0000

CrossFit – Sat, May 16

Soldier Warm Up (Checkmark)

Soldier Kick

Samson Stretch

Runners Lunge

Inch Worm

Side Lunge

High Knees

Butt Kickers

Burpee Broadjump

200-400 m run (coaches choice)

200 meter run (Time)

200 meter run for time

4x 200 m run with a 1 min rest

400m Run (Time)

Max Effort 400m Run

3x 400 m run with 2 min rest

Metcon (AMRAP – Rounds and Reps)

2x 3 min amrap

5 SDLHP 75/55 (rx+ 115/75)

5 Burpee over bar

5 thruster

5 burpees over bar

3 min rest

pick up where you left off

Cooldown

Calf

Kneeling Hamstring

Band Leg stretches

CrossFit WOD, May 15, 2026

L0QyTCp4w9 — Thu, 14 May 2026 23:00:00 +0000

CrossFit – Fri, May 15

Med Ball Warm Up (Checkmark)

200 m Med Ball Run

5 each around the world

10 Tricep Press

10 Thrusters

10 Cleans

10 Lunge Rotation

10 Sit Ups

20 Kayakers

15 Wall Balls

Whitten (Time)

5 Rounds for time:

22 Kettlebell Swings 70/53lbs
22 Box Jumps 24/20in
400m Run
22 Burpees
22 Wall Balls 20/14lbs to 10ft/9ft

In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
https://www.crossfit.com/workout/2010/12/12#/

Cooldown

couch

pigeon

3 pos scorpion

CrossFit WOD, May 14, 2026

L0QyTCp4w9 — Wed, 13 May 2026 23:00:00 +0000

CrossFit – Thu, May 14

Warm-up

2 min Jump rope

Band Warm Up (Checkmark)

10 band pass thru

15:

pull apart

face pull

Good mornings

OHS

Pull Down

tricep Press

10 each arm shoulder press

Weighted Pull-ups (7×3)

Weighted Ring Dips (7×3)

Metcon (Time)

3 Rounds

50 DU

20 Hollow Rock

10 Hang Squat Clean 95/65 (rx+ 115/75)

14 min cap

CrossFit WOD, May 13, 2026

L0QyTCp4w9 — Tue, 12 May 2026 23:00:00 +0000

CrossFit – Wed, May 13

Warm-up

400 m run

Xo Sym Warm Up (Checkmark)

10 Arm Circles forward and back

Xo Sym Activation

10 each:

alt runners lunge

squats

cossack

Skill Work

Handstand Walking

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

200 m run

50 Ft Bear Crawl (rx+ 25 ft Handstand walk)

30 Air Squats

Cooldown

3 pos scorpion

½ kneeling thoracic rotation

pigeon

CrossFit WOD, May 12, 2026

L0QyTCp4w9 — Mon, 11 May 2026 23:00:00 +0000

CrossFit – Tue, May 12

Warm-up

On machine of choice

3x 30 seconds max effort 30 seconds easy

Hip/Core Circle Warm Up

EMOM

3 Min EMOM

3 each

Front Squats

Thruster

Pull Ups

Front Squat (Build to 2 Rep Max)

Jackie (Time)

For time:
1,000-meter row
50 thrusters
30 pull-ups

Men: 45 lb.
Women: 35 lb.

Cooldown

Couch

Kneeling Wrist

Kneeling Lat

CrossFit WOD, May 11, 2026

L0QyTCp4w9 — Sun, 10 May 2026 23:00:00 +0000

CrossFit – Mon, May 11

2 min Cardio

Whiteboard

Monday Fix

Plate Warm Up

5 each Around the World

10 each:

Front Raise

Tricep Press

Plate Row

Jumps on/off

squat while pushing plate out

lunge w/rotation over forward leg

plate burpees

5 each wagon Wheel

Shoulder Press (Build to 2 RM)

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

2 Manmakers30/20 (rx+50/35)

10 DB Box Step Ups 24/20″

15 Push Ups

Cooldown

pronce shoulder

Bretzel

Pancake

CrossFit WOD, May 10, 2026

L0QyTCp4w9 — Sat, 09 May 2026 23:00:00 +0000

CrossFit – Sun, May 10

Warm-up

carioca

A skip

high knees

butt kickers

burpee broadjump

inch worm

3 KB Deadlift

3 Russina Swings

2 KB Swings

3 Box Ju,p

1 Wall Walk

Metcon (AMRAP – Rounds and Reps)

30 Min Amrap

200 m run

15 Burpees

12 Jumping Lunge

9 Box Jumps

6 KB Swings 53/35 (rx+ 70/53)

3 Wall Walks

Cooldown

Couch

Pancake

calf