CrossFit SC 10AM Workout - 12/31/2006

Warm-Up:
Run 800M w/ group Wall Ball Toss

3 Rounds of:
10 Good Mornings
10 Sit-Ups
10 Squats
10 Shoulder Dislocates

WOD:
7 Rounds for time of:
7 Deadlifts
7 Push-Ups

Rest

7 Rounds for time of:
7 Wall Ball
7 Pull-Ups

Cool-Down:
Max squats in 2 minutes
Stretch

CrossFit SC 4:30PM Workout - 12/29/2006

Warm-Up:
5 Shoulder Dislocates
5 Pull-Ups
5 Push-Ups
5 Ball Slams
10 Squats

WOD: 3 Rounds w/ 1 min rest in between rounds
Rope Climb
Ladder Descend
Squat Toss w/ D-Ball - 25M
Lunge w/ D- Ball - 25M
15 Clean & Jerks
15 Push-Ups

CrossFit SJ AM Workout - 12/28/2006

Warm-Up:
Run 800M
200M ea of:
- Carioca
- Side step
- Gallop
Stretch
25 Push-Ups
30 Sit-ups
10 Pull-Ups

WOD: 21-10-15-9 / Jump rope for 2 minutes between rounds
Push-Press
Jump Squats
Kettle Bell Swings
Burps
D-Ball Slams

Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions

5x5 Deadlifts increasing weight w/ ea round

CrossFit SC 4:30PM Workout - 12/27/2006

Warm-Up: (3 Rounds)
Run 800M
10 Good Mornings
10 Overhead Squats
Samson Stretch
5 Pull-Ups
5 Dips

WOD: 4 Rounds
Burgener Warm-up x3 (add weight after each round)
Run 800M

CrossFit SJ AM Workout - 12/26/2006

Warm-Up:
Run 800m
50 Jumping Jacks
20 Windmills
Straddle Stretch
Back Reaches
25 G/H Sit-Ups
20 G/H Back Extensions
20 Back Extensions
20 Push-Ups
15 Pull-Ups

WOD: (2 Rounds for time)
Run 400M
30 Sit-Ups (Holding Wall Ball)
30 Jump Squats
Run 400M
30 Push-Ups w/ Row
30 Thrusters w/ Twist
Run 400M
30 Wall Ball w/ Touch
30 Squats

CrossFit SJ AM Workout - 12/23/2006

Warm-Up:
Row 500M
Run 400M
Power Skip 100M - out
Run Backwards - Back
15 Shoulder Dislocates
20 Overhead Squats
20 Side Lunges
Stretch
20 Push-Ups
50 Crunches
20 Supermans

WOD: 1 Min Ea for 4 rounds / 1 min rest between rounds
Row
Wall Ball
Sit-Ups
Pull-Ups w/ Belt
D-Ball Slam
Jump Rope

CrossFit SJ 6AM Workout - 12/21/2006

Warm-Up:
2 Min Jump Rope
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
25 Push-Ups
15 Pull-Ups
20 G/H Sit-Ups
15 G/H Back Extensions

WOD: (2 Rounds for time)
25 Each of:
Box Jumps
Jumping Pull-Ups
Kettle Bell Swing
Walking Lunge w/ Wall Ball
Knees 2 Elbows
Push Press
Wall Ball
Burpees

CrossFit SJ 6AM Workout - 12/20/2006

Warm-Up:
Row 500M
Run 400M
Power Skip 100M out / Run Backwards Back
15 Shoulder Dislocates
20 Overhead Squats
20 Side Lunges (10 ea leg)
Stretch
20 Push-Ups
25 Sit-Ups
20 Supermans

WOD: (4 Rounds)
20 Squats w/ Calf Raise
10 Jump Squats
Row 300M
20 Wall Ball
10 2 Push-Up Burpees

CrossFit SJ 6AM Workout - 12/19/2006

Warm-Up:
Run 800M w/ 100M Frankenstiens out & back
50 Jumping Jacks
20 Windmills
Samson Stretch
20 G/H Sit-Ups
15 G/H Back Extensions
10 Pull-Ups
10 Knees 2 Elbows

WOD: (5 Rounds)
Row 400M
20 1 Leg Push-Ups (10 ea leg)
10 Double Squat Wall Ball w/ Touch
10 Star Jumps
10 Pull-Ups

Back to good ol' CrossFit SJ.

Warm-Up:
Run 800M w/ 2x 100M Carioca
20 Frankensteins
20 Steam Engines
Single Leg 3 Point Reach (5 each leg)
20 Speed Skaters
Calf/Ham/Glute Stretch

WOD: (3 Rounds 1 min for each)
Sumo Deadlift High Pulls
Jumping Pull-Ups w/ Belt
High Knees w/ Band
Pyramid Box Push-Ups
Ring Dips

Cool-Down:
Wall Ball Ab Circle of Love (Created by yours truly & inspired by CrossFit Boston)
- 15 Front Toss
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
- 15 Front Toss
- 10 Lying double leg lifts (One w/ Wall Ball, one without)

30 G/H Sit-Ups

CrossFit Boston 6 AM Workout - 12/14/2006

Worked out with the boys at CrossFit Boston again.

Warm-Up
CrossFit Warm-Up
Max Thrusters - 5,3,3,2,2,1,1,1

WOD: (As many rounds in 20 minutes)
5 Snatch Grip Deadlift
5 Snatch Grip High Pull
5 Snatch

Good stuff. The guys there were great. I look forward to going back in Jan/Feb timeframe.

CrossFit Boston 6 AM Workout - 12/12/2006

Went to CrossFit Boston this morning for class. Awesome!

Warm-Up:
CrossFit Warm Up

10 D-Ball Slams to forward rolls for 10 minutes

WOD: (As many rounds as you can in 20 Minutes)
5 Overhead Squats
5 Front Squats
5 Back Squats