On getting the workouts up. Been busy & not sure if anyone reads these anyways...
:)
I hope to get them back up soon.
Tuesday, July 3, 2007
Wednesday, May 2, 2007
CrossFit San Jose AM Workout - 5/2/2007
Warm-Up:
Row 1000M
40 Jumping Jacks
30 Squats
15 Shoulder Dislocates
10 Overhead Lunges
Stretch
WOD: (Decrease Push-Ups / Increase Sit-Ups each round)
Push-Ups / Sit-Ups
20 / 1
Down to:
1 / 20
Cool-Down:
Run 800M
Row 1000M
40 Jumping Jacks
30 Squats
15 Shoulder Dislocates
10 Overhead Lunges
Stretch
WOD: (Decrease Push-Ups / Increase Sit-Ups each round)
Push-Ups / Sit-Ups
20 / 1
Down to:
1 / 20
Cool-Down:
Run 800M
Tuesday, May 1, 2007
CrossFit San Jose AM Workout - 5/1/2007
Warm-Up:
Run 300M
Side Step 100M
Carioca 100M
50 Heel Walks
Stretch
20 Push-Ups
50 Rope Climbs (Abs)
20 Supermans
WOD: "Candy" 5 Rounds for time
20 Pull-Ups
40 Push-Ups
60 Squats
Cool-Down:
20 Weighted G/H Sit-Ups
Run 300M
Side Step 100M
Carioca 100M
50 Heel Walks
Stretch
20 Push-Ups
50 Rope Climbs (Abs)
20 Supermans
WOD: "Candy" 5 Rounds for time
20 Pull-Ups
40 Push-Ups
60 Squats
Cool-Down:
20 Weighted G/H Sit-Ups
Saturday, April 28, 2007
CrossFit San Jose AM Workout - 4/28/2007
Warm-Up:
Run 1200M
50 Heel Walks
30 Jumping Jacks
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Cleans
30 In/Out Sit-Ups
20 Push-Ups
WOD: "Twice as Dirty Thirty" 2 Rounds for time / 30 Reps each
Wall Ball
Mountain Climbers
Star Jumps
Push Press
Triceps Dips
Lunges
Burpees
D-Ball Slams
Plank (30 Sec)
Jump Squats
Cool-Down:
30 Weighted G/H Sit-Ups
Run 1200M
50 Heel Walks
30 Jumping Jacks
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Cleans
30 In/Out Sit-Ups
20 Push-Ups
WOD: "Twice as Dirty Thirty" 2 Rounds for time / 30 Reps each
Wall Ball
Mountain Climbers
Star Jumps
Push Press
Triceps Dips
Lunges
Burpees
D-Ball Slams
Plank (30 Sec)
Jump Squats
Cool-Down:
30 Weighted G/H Sit-Ups
Thursday, April 26, 2007
CrossFit San Jose AM Workout - 4/26/2007
Warm-Up:
Row 300M
15 Shoulder Dislocates
10 Overhead Squats
Stretch
30 Crunches
20 Dive Bombers
30 Jumping Jacks
Headstands
WOD: 4 Rounds for time
Run 150M
10 Squats
Run 150M
15 Wall Ball
20 Push-Ups
Row 300M
Cool-Down:
Wall Ball Ab Circle of Love
- 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 Leg Lifts
20 Weighted G/H Sit-Ups
Rope Climb
Row 300M
15 Shoulder Dislocates
10 Overhead Squats
Stretch
30 Crunches
20 Dive Bombers
30 Jumping Jacks
Headstands
WOD: 4 Rounds for time
Run 150M
10 Squats
Run 150M
15 Wall Ball
20 Push-Ups
Row 300M
Cool-Down:
Wall Ball Ab Circle of Love
- 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 Leg Lifts
20 Weighted G/H Sit-Ups
Rope Climb
Tuesday, April 24, 2007
CrossFit San Jose AM Workout - 4/24/2007
Warm-Up:
Run 800M
30 Jumping Jacks
20 Windmills
Stretch
20 Push-Ups
30 Crunches
10 Iron Mikes
20 Squats
WOD: 5 Rounds
20 Sumo Dead Lift High Pulls w/ Kettlebell
20 Kettlebell Swings
10 Breathe-Ups
10 Pull-Ups
Cool-Down:
30 Weighted G/H Sit-Ups
15 Back Extensions
Run 800M
30 Jumping Jacks
20 Windmills
Stretch
20 Push-Ups
30 Crunches
10 Iron Mikes
20 Squats
WOD: 5 Rounds
20 Sumo Dead Lift High Pulls w/ Kettlebell
20 Kettlebell Swings
10 Breathe-Ups
10 Pull-Ups
Cool-Down:
30 Weighted G/H Sit-Ups
15 Back Extensions
Monday, April 23, 2007
CrossFit San Jose AM Workout - 4/23/2007
Warm-Up:
Run 400M
20 Push-Ups
20 Squats
Stretch
WOD: 5 Rounds
Max Bench
Max Pull-Ups
Run 400M
Cool-Down:
CrossFit Abs Cirlce (each person chooses an exercise)
Run 400M
20 Push-Ups
20 Squats
Stretch
WOD: 5 Rounds
Max Bench
Max Pull-Ups
Run 400M
Cool-Down:
CrossFit Abs Cirlce (each person chooses an exercise)
Saturday, April 21, 2007
CrossFit San Jose AM Workout - 4/21/2007
Warm-Up:
Row 750M
Run 150M
Run Backwards 150M
Stretch
15 Shoulder Dislocates
20 Overhead Squats
25 Push-Ups
25 Sit-Ups
15 Pull-Ups
15 Knees 2 Elbows
WOD: 15-14-13-12-11-10-9-8-15 Reps
Wall Ball
Push Press
Jump Squats
Push-Ups w/ DB Row
Cool-Down:
Abs
Row 750M
Run 150M
Run Backwards 150M
Stretch
15 Shoulder Dislocates
20 Overhead Squats
25 Push-Ups
25 Sit-Ups
15 Pull-Ups
15 Knees 2 Elbows
WOD: 15-14-13-12-11-10-9-8-15 Reps
Wall Ball
Push Press
Jump Squats
Push-Ups w/ DB Row
Cool-Down:
Abs
Thursday, April 19, 2007
CrossFit San Jose AM Workout - 4/19/2007
Warm-Up:
Run 400M
30 Jumping Jacks
15 Shoulder Dislocates
50 Heel Walks
20 Push-Ups
30 Crunches
10 Pull-Ups
Handstands
WOD: "Tabata"
D-Ball Slams
Squats
Push-Ups
G/H Sit-Ups
Run 400M
30 Jumping Jacks
15 Shoulder Dislocates
50 Heel Walks
20 Push-Ups
30 Crunches
10 Pull-Ups
Handstands
WOD: "Tabata"
D-Ball Slams
Squats
Push-Ups
G/H Sit-Ups
Wednesday, April 18, 2007
CrossFit San Jose AM Workout - 4/18/2007
Warm-Up:
Run 800M
- 5 Squats the corners
20 Push-Ups
20 Squats
20 Lunges
40 Jumping Jacks
20 G/H Sit-Ups
15 Back Extensions
WOD:
Run 300M
40 Wall Ball
40 Push-Ups
40 Sit-Ups
Run 500M
30 D-Ball
30 Kettle Bell Swings
30 Jump Squats
Run 800M
20 Burpees
20 Pull-Ups
20 Push-Press
Run 300M
100 Crunches
Cool-Down:
20 Weighted G/H Sit-Ups
Run 800M
- 5 Squats the corners
20 Push-Ups
20 Squats
20 Lunges
40 Jumping Jacks
20 G/H Sit-Ups
15 Back Extensions
WOD:
Run 300M
40 Wall Ball
40 Push-Ups
40 Sit-Ups
Run 500M
30 D-Ball
30 Kettle Bell Swings
30 Jump Squats
Run 800M
20 Burpees
20 Pull-Ups
20 Push-Press
Run 300M
100 Crunches
Cool-Down:
20 Weighted G/H Sit-Ups
Tuesday, April 17, 2007
CrossFit San Jose AM Workout - 4/17/2007
Warm-Up:
Run 600M
25 Push-Ups
25 Squats
25 G/H Sit-Ups
Rope Climb x2
Stretch
WOD:
25 Thrusters
Run 300M
20 Thrusters
Run 400M
15 Thrusters
Run 600M
15 Thrusters
Run 400M
20 Thrusters
Run 300M
25 Thrusters
Cool-Down:
Abs
Run 600M
25 Push-Ups
25 Squats
25 G/H Sit-Ups
Rope Climb x2
Stretch
WOD:
25 Thrusters
Run 300M
20 Thrusters
Run 400M
15 Thrusters
Run 600M
15 Thrusters
Run 400M
20 Thrusters
Run 300M
25 Thrusters
Cool-Down:
Abs
Sunday, April 15, 2007
CrossFit San Jose AM Workout - 4/15/2007
Warm-Up:
Carioca 100M
Side Step 100M
High Knees 100M
Run Backwards 100M
25 Jumping Jacks
Stretch
20 Squats
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 Rounds for time
Row 300M
15 Sumo Deadlift High Pulls
15 Push Press
15 D-Ball Slams
15 Double Squat Wall Balls
15 Push-Up Breathe-Ups
Cool-Down:
20 Weighted G/H Sit-Ups
Carioca 100M
Side Step 100M
High Knees 100M
Run Backwards 100M
25 Jumping Jacks
Stretch
20 Squats
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 Rounds for time
Row 300M
15 Sumo Deadlift High Pulls
15 Push Press
15 D-Ball Slams
15 Double Squat Wall Balls
15 Push-Up Breathe-Ups
Cool-Down:
20 Weighted G/H Sit-Ups
Thursday, April 12, 2007
CrossFit San Jose AM Workout - 4/12/2007
Warm-Up:
Run 800M
Carioca 200M
25 Jumping Jacks
15 Shoulder Dislocates
20 Overhead Squats
Stretch
30 Crunches
10 Pull-Ups
10 Knees 2 Elbows
WOD: 5 Rounds for time
Run 300M
20 Thrusters
20 Overhead Lunges
20 Push-Ups w/ Row
20 D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
Abs
Plank
Run 800M
Carioca 200M
25 Jumping Jacks
15 Shoulder Dislocates
20 Overhead Squats
Stretch
30 Crunches
10 Pull-Ups
10 Knees 2 Elbows
WOD: 5 Rounds for time
Run 300M
20 Thrusters
20 Overhead Lunges
20 Push-Ups w/ Row
20 D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
Abs
Plank
Wednesday, April 11, 2007
CrossFit San Jose AM Workout - 4/11/2007
Warm-Up:
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
20 Push-Ups
25 Sit-Ups
20 G/H Back Extensions
10 Pull-Ups
WOD:
Run 400M
20 Walking Lunges
Run 400M
20 Medicine Ball Pus-Ups
Run 400M
30 Kettlebell Swings
Run 400M
20 Wall Balls
Run 400M
Row 500M
Cool-Down:
20 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Abs
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
20 Push-Ups
25 Sit-Ups
20 G/H Back Extensions
10 Pull-Ups
WOD:
Run 400M
20 Walking Lunges
Run 400M
20 Medicine Ball Pus-Ups
Run 400M
30 Kettlebell Swings
Run 400M
20 Wall Balls
Run 400M
Row 500M
Cool-Down:
20 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Abs
Tuesday, April 10, 2007
CrossFit San Jose AM Workout - 4/10/2007
Warm-Up:
Run 300M
- Backwards last 100M
30 Jumping Jacks
50 Heel Walks
Stretch
30 Crunches
10 Breathe-Ups
20 Mountain Climbers
20 Squats
10 Lunges
WOD: As many rounds in 20 min
Run 300M
10 Push-Ups
10 Pull-Ups
10 Wall Balls
Cool-Down:
Abs
Back Extensions
Run 300M
- Backwards last 100M
30 Jumping Jacks
50 Heel Walks
Stretch
30 Crunches
10 Breathe-Ups
20 Mountain Climbers
20 Squats
10 Lunges
WOD: As many rounds in 20 min
Run 300M
10 Push-Ups
10 Pull-Ups
10 Wall Balls
Cool-Down:
Abs
Back Extensions
Wednesday, April 4, 2007
CrossFit San Jose AM Workout - 4/4/2007
Warm-Up:
Stick Work
- Shoulder Dislocates
-Thrusters
-Flagpole Hang
Squats
WOD:
50 Squats
20 D-Ball Slams
25 Roman Sit-Ups
Run 400M
30 Push Press
50 Jump Ropes
30 Push-Ups
30 DB Deadlifts
Row 500M
Cool-Down:
G/H Sit-Ups
Stick Work
- Shoulder Dislocates
-Thrusters
-Flagpole Hang
Squats
WOD:
50 Squats
20 D-Ball Slams
25 Roman Sit-Ups
Run 400M
30 Push Press
50 Jump Ropes
30 Push-Ups
30 DB Deadlifts
Row 500M
Cool-Down:
G/H Sit-Ups
Tuesday, April 3, 2007
CrossFit San Jose AM Workout - 4/3/2007
Warm-Up:
Run 600M
20 Windmills
Stretch
25 Sit-Ups
20 Push-Ups
10 Military Pull-Ups
10 Knees 2 Elbows
15 Shoulder Dislocates
20 Supermans
WOD: Once thru for time
Run 300M
30 G/H Sit-Ups
30 Jump Squats
Run 300M
25 Push-Ups
25 Jump Squats
Run 300M
20 Wall Balls
20 Jump Squats
Run 300M
15 D-Balls Slams
15 Jump Squats
Run 300M
10 Burpees
10 Jump Squats
Run 600M
Cool-Down:
Abs
Run 600M
20 Windmills
Stretch
25 Sit-Ups
20 Push-Ups
10 Military Pull-Ups
10 Knees 2 Elbows
15 Shoulder Dislocates
20 Supermans
WOD: Once thru for time
Run 300M
30 G/H Sit-Ups
30 Jump Squats
Run 300M
25 Push-Ups
25 Jump Squats
Run 300M
20 Wall Balls
20 Jump Squats
Run 300M
15 D-Balls Slams
15 Jump Squats
Run 300M
10 Burpees
10 Jump Squats
Run 600M
Cool-Down:
Abs
Monday, April 2, 2007
CrossFit San Jose AM Workout - 4/2/2007
Warm-Up:
Row 1000M
20 Squats
20 Push-Ups
20 Lunges
2 Rope Climbs
WOD:
3x6 Front Squats
Row 1000M
Cool-Down:
Abs of death
Row 1000M
20 Squats
20 Push-Ups
20 Lunges
2 Rope Climbs
WOD:
3x6 Front Squats
Row 1000M
Cool-Down:
Abs of death
Thursday, March 29, 2007
CrossFit San Jose AM Workout - 3/29/2007
Warm-Up:
Row 500M
40 Jumping Jacks
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
Stretch
20 Crunches
20 Sit-Ups
20 Supermans
WOD: 1 Time thru for time
Run 600M
30 Push-Ups
Row 300M
30 G/H Sit-Ups w/ Touch
Run 600M
30 Wall Ball
Row 300M
30 Burpees
Run 600M
30 Squats
Row 300M
30 D-Ball Slams
Run 600M
Cool-Down:
30 Weighted G/H Sit-Ups
15 Back Extensions
Inverted Hang
Muscle Up training
- 10 Ring Pull-Ups
- 10 Ring Dips w/ slow down
Row 500M
40 Jumping Jacks
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
Stretch
20 Crunches
20 Sit-Ups
20 Supermans
WOD: 1 Time thru for time
Run 600M
30 Push-Ups
Row 300M
30 G/H Sit-Ups w/ Touch
Run 600M
30 Wall Ball
Row 300M
30 Burpees
Run 600M
30 Squats
Row 300M
30 D-Ball Slams
Run 600M
Cool-Down:
30 Weighted G/H Sit-Ups
15 Back Extensions
Inverted Hang
Muscle Up training
- 10 Ring Pull-Ups
- 10 Ring Dips w/ slow down
Wednesday, March 28, 2007
CrossFit San Jose AM Workout - 3/28/2007
Warm-Up:
Row 500M
40 Jumping Jacks
Stretch
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
15 Overhead Squats
20 Crunches
20 Sit-Ups
20 Supermans
WOD: "Dirty Thirty" 1 time thru for time
30 Box Jumps
30 Pull-Ups
30 Kettle Bell Swings
30 Walking Lunges
30 Knees 2 Elbows
30 Push-Press
30 Wall Ball
30 Burpees
Cool-Down:
Inverted Hang
Wall Ball Ab Circle of Love
- 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 Leg Lifts
Row 500M
40 Jumping Jacks
Stretch
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
15 Overhead Squats
20 Crunches
20 Sit-Ups
20 Supermans
WOD: "Dirty Thirty" 1 time thru for time
30 Box Jumps
30 Pull-Ups
30 Kettle Bell Swings
30 Walking Lunges
30 Knees 2 Elbows
30 Push-Press
30 Wall Ball
30 Burpees
Cool-Down:
Inverted Hang
Wall Ball Ab Circle of Love
- 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 Leg Lifts
Tuesday, March 27, 2007
CrossFit San Jose AM Workout - 3/27/2007
Warm-Up:
Run 600M
40 Jumping Jacks
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
Stretch
10 Overhead Squats
10 Overhead Lunges
20 Crunches
20 G/H Sit-Ups
20 G/H Back Extensions
WOD: 5 Rounds for time
Run 150M w/ Wall Ball
20 Wall Balls
Run 150M w/ Wall Ball
Row 400M
15 Pull-Ups
20 Burpees
Run 600M
40 Jumping Jacks
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
Stretch
10 Overhead Squats
10 Overhead Lunges
20 Crunches
20 G/H Sit-Ups
20 G/H Back Extensions
WOD: 5 Rounds for time
Run 150M w/ Wall Ball
20 Wall Balls
Run 150M w/ Wall Ball
Row 400M
15 Pull-Ups
20 Burpees
Wednesday, March 21, 2007
CrossFit San Jose AM Workout - 3/21/2007
Warm-Up:
Stick work
25 Burpees
- 10 Pull-Ups Burpees
- 15 Regular
DB Squat Press
WOD: 21-15-9 for time
Wall Ball
Pull-Ups
DB Deadlift
Cool-Down:
25 G/H Sit-Ups w/ touch
Stick work
25 Burpees
- 10 Pull-Ups Burpees
- 15 Regular
DB Squat Press
WOD: 21-15-9 for time
Wall Ball
Pull-Ups
DB Deadlift
Cool-Down:
25 G/H Sit-Ups w/ touch
Tuesday, March 20, 2007
CrossFit San Jose AM Workout - 3/20/2007
Warm-Up:
Run 600M
Run 50M
Run Backwards 50M
Frankensteins 50M
High Skip 50M
Stretch
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 Rounds for time
Run 300M
- Sprint 50M of that out & back
Row 300M
25 Wall Balls
10 Burpees
Run 600M
Run 50M
Run Backwards 50M
Frankensteins 50M
High Skip 50M
Stretch
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 Rounds for time
Run 300M
- Sprint 50M of that out & back
Row 300M
25 Wall Balls
10 Burpees
Monday, March 19, 2007
CrossFit San Jose AM Workout - 3/19/2007
Warm-Up:
Run 300M
20 Squats
20 Push-Ups
20 Lunges
40 Jumping Jacks
15 Shoulder Dislocates
10 Overhead Squats
10 Overhead Lunges
20 Sit-Ups
20 Supermans
WOD: 1 Time thru for time
Row 500M
Run 300M
50 Push-Ups
30 Sit-Ups
10 Burpees
Row 500M
Rin 300M
50 Sit-Ups
30 Jump Squats
10 Hindu Push-Ups
Row 500M
Run 300M
50 Squats
30 Kettle Bell Swings
10 Burpees
Cool-Down:
10 G/H Sit-Ups Slow w/ touch
Inverted Hang
Wall Ball Ab Circle of Love
- 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 Leg Lifts
Run 300M
20 Squats
20 Push-Ups
20 Lunges
40 Jumping Jacks
15 Shoulder Dislocates
10 Overhead Squats
10 Overhead Lunges
20 Sit-Ups
20 Supermans
WOD: 1 Time thru for time
Row 500M
Run 300M
50 Push-Ups
30 Sit-Ups
10 Burpees
Row 500M
Rin 300M
50 Sit-Ups
30 Jump Squats
10 Hindu Push-Ups
Row 500M
Run 300M
50 Squats
30 Kettle Bell Swings
10 Burpees
Cool-Down:
10 G/H Sit-Ups Slow w/ touch
Inverted Hang
Wall Ball Ab Circle of Love
- 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 Leg Lifts
Thursday, March 15, 2007
CrossFit San Jose AM Workout - 3/15/2007
Warm-Up:
Run 400M
Row 300M
Stretch
20 Push-Ups
50 Crunches
20 Lunges
Handstands
20 Supermans
WOD: 5 Rounds for time
10 Wall Ball Breathe-Ups
20 Jump Squats (10 Fwd / 10 Bkwd)
10 Burpee Thrusters
20 Jumping Pull-Ups
Cool-Down:
Inverted Hang
Run 400M
Row 300M
Stretch
20 Push-Ups
50 Crunches
20 Lunges
Handstands
20 Supermans
WOD: 5 Rounds for time
10 Wall Ball Breathe-Ups
20 Jump Squats (10 Fwd / 10 Bkwd)
10 Burpee Thrusters
20 Jumping Pull-Ups
Cool-Down:
Inverted Hang
Wednesday, March 14, 2007
CrossFit San Jose AM Workout - 3/14/2007
Warm-Up:
Run 100M
20 Frankensteins
20 Windmills
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Kettle Bell Swings
10 Pull-Ups
10 Chin-Ups
10 Knees 2 Elbows
WOD: 2 Rounds for time
30 D-Ball Slams
30 Squats
25 D-Ball Slams
25 Sit-Ups
20 D-Ball Slams
20 Push-Ups
15 D-Ball Slams
15 Pull-Ups
10 D-Ball Slams
10 Burps
Cool-Down:
25 Weighted G/H Sit-Ups
Run 100M
20 Frankensteins
20 Windmills
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Kettle Bell Swings
10 Pull-Ups
10 Chin-Ups
10 Knees 2 Elbows
WOD: 2 Rounds for time
30 D-Ball Slams
30 Squats
25 D-Ball Slams
25 Sit-Ups
20 D-Ball Slams
20 Push-Ups
15 D-Ball Slams
15 Pull-Ups
10 D-Ball Slams
10 Burps
Cool-Down:
25 Weighted G/H Sit-Ups
Thursday, March 8, 2007
CrossFit San Jose AM Workout - 3/8/2007
Warm-Up:
Row 500M
Samson Stretch
Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Sit-Ups
30 Crunches
20 Supermans
WOD: "Workout of Doom" - For time
Row 300M
50 Push-Ups
50 D-Ball Slams
50 Jump Squats
Row 500M
30 Push-Ups
30 Sit-Ups
30 Wall Ball
Row 800M
20 Push-Ups
20 D-Ball Slams
20 Burps (Burpees w/o the push-up)
100 Crunches
Cool-Down:
30 G/H Sit-Ups
Row 500M
Samson Stretch
Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Sit-Ups
30 Crunches
20 Supermans
WOD: "Workout of Doom" - For time
Row 300M
50 Push-Ups
50 D-Ball Slams
50 Jump Squats
Row 500M
30 Push-Ups
30 Sit-Ups
30 Wall Ball
Row 800M
20 Push-Ups
20 D-Ball Slams
20 Burps (Burpees w/o the push-up)
100 Crunches
Cool-Down:
30 G/H Sit-Ups
Wednesday, March 7, 2007
CrossFit San Jose AM Workout - 3/7/2007
Warm-Up:
Row 500M
Samson Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Sit-Ups
20 Crunches
20 Supermans
15 Pull-Ups
WOD: 10-9-8-7-6-5-4-3-2-1
Bench Press
Deadlift
Cool-Down:
Abs
Snake-Up Back Extension
Row 500M
Samson Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Sit-Ups
20 Crunches
20 Supermans
15 Pull-Ups
WOD: 10-9-8-7-6-5-4-3-2-1
Bench Press
Deadlift
Cool-Down:
Abs
Snake-Up Back Extension
Tuesday, March 6, 2007
CrossFit San Jose AM Workout - 3/6/2007
Warm-Up:
25M:
- Fast Walk
- Side Shuffle
-Carioca
-High Skip
Stretch
20 G/H Sit-Ups
15 Back Extensions
20 Bus Drivers
15 Shoulder Dislocates
WOD: 4 Rounds for time
Run 25M
10 Frog Jumps
Run 25M
10 Pull-Ups
Row 300M
20 Bosu Squats
20 Wall Balls
Cool-Down:
20 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
25M:
- Fast Walk
- Side Shuffle
-Carioca
-High Skip
Stretch
20 G/H Sit-Ups
15 Back Extensions
20 Bus Drivers
15 Shoulder Dislocates
WOD: 4 Rounds for time
Run 25M
10 Frog Jumps
Run 25M
10 Pull-Ups
Row 300M
20 Bosu Squats
20 Wall Balls
Cool-Down:
20 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Monday, March 5, 2007
CrossFit San Jose AM Workout - 3/5/2007
Warm-Up:
Row 500M
Stretch
20 Frankensteins
20 Windmills
30 Crunches
25 Sit-Ups
10 Pull-Ups
10 Chin-Ups
10 Ring Dips
Head Stand
Inverted Hang
WOD: As many rounds as you can in 20 minutes of
Run 25m x4
15 Thrusters
16 DB Push-Ups w/ Row
Run 25M w/ DB
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ TouchWall Ball Ab Circle of Love
- 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 Leg Lifts
Row 500M
Stretch
20 Frankensteins
20 Windmills
30 Crunches
25 Sit-Ups
10 Pull-Ups
10 Chin-Ups
10 Ring Dips
Head Stand
Inverted Hang
WOD: As many rounds as you can in 20 minutes of
Run 25m x4
15 Thrusters
16 DB Push-Ups w/ Row
Run 25M w/ DB
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ TouchWall Ball Ab Circle of Love
- 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 Leg Lifts
Sunday, March 4, 2007
CrossFit Santa Cruz 10AM Workout - 3/4/2007
CrossFit Gymnastics
A good mix of fun stuff:
Box Jumps
Inverted Hangs
Jump & Roll to Pull-Ups
Headstands
Clean & Jerk Practice
Front Squats
Overhead Squats
Suicide Sprints
A good mix of fun stuff:
Box Jumps
Inverted Hangs
Jump & Roll to Pull-Ups
Headstands
Clean & Jerk Practice
Front Squats
Overhead Squats
Suicide Sprints
Thursday, March 1, 2007
CrossFit San Jose AM Workout - 3/1/2007
Warm-Up:
Row 500M
20 Windmills
20 Jumping Jacks
20 Front Kicks
Stretch
20 Sit-Ups
20 Lunges
10 Knees 2 Elbows
10 Pull-Ups
20 Swimmers
WOD: 21-10-15-9 w/ 1 Min of Jump Rope between rounds
Push-Press
Jump Squats
Kettle Bell Swings
Burpees
D-Ball Slams
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Muscle-Up Training:
- 10 Ring Pull-Ups
- 10 Ring Dips w/ slow down
Row 500M
20 Windmills
20 Jumping Jacks
20 Front Kicks
Stretch
20 Sit-Ups
20 Lunges
10 Knees 2 Elbows
10 Pull-Ups
20 Swimmers
WOD: 21-10-15-9 w/ 1 Min of Jump Rope between rounds
Push-Press
Jump Squats
Kettle Bell Swings
Burpees
D-Ball Slams
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Muscle-Up Training:
- 10 Ring Pull-Ups
- 10 Ring Dips w/ slow down
Wednesday, February 28, 2007
CrossFit San Jose AM Workout - 2/28/2007
Warm-Up:
2 Min Jump Rope
Stretch
20 Squats
40 Jumping Jacks
20 Push-Ups
20 Sit-Ups
20 Supermans
10 Ring Dips
Frog Hand Stand
WOD: 5 Rounds for time
20 Side 2 Side Squats
10 Pike Push-Ups
20 D-Ball Slams
10 Star Jumps
Cool-Down:
30 Weighted G/H Sit-Ups
5 G/H Snake Back Extensions
Wall Ball Ab Circle of Love
- 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 Leg Lifts
2 Min Jump Rope
Stretch
20 Squats
40 Jumping Jacks
20 Push-Ups
20 Sit-Ups
20 Supermans
10 Ring Dips
Frog Hand Stand
WOD: 5 Rounds for time
20 Side 2 Side Squats
10 Pike Push-Ups
20 D-Ball Slams
10 Star Jumps
Cool-Down:
30 Weighted G/H Sit-Ups
5 G/H Snake Back Extensions
Wall Ball Ab Circle of Love
- 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 Leg Lifts
Tuesday, February 27, 2007
CrossFit San Jose AM Workout - 2/27/2007
Warm-Up:
Run 400M
Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Crunches
20 Push-Ups
15 G/H Back Extensions
15 Back Extensions
WOD:
Row 500M
20 Wall Balls
20 Lunges
Row 750M
16 Wall Balls
16 Lunges
Row 1000M
10 Wall Balls
10 Lunges
Cool-Down:
30 Weighted G/H Sit-Ups
Misc Ab work
Run 400M
Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Crunches
20 Push-Ups
15 G/H Back Extensions
15 Back Extensions
WOD:
Row 500M
20 Wall Balls
20 Lunges
Row 750M
16 Wall Balls
16 Lunges
Row 1000M
10 Wall Balls
10 Lunges
Cool-Down:
30 Weighted G/H Sit-Ups
Misc Ab work
Monday, February 26, 2007
CrossFit San Jose AM Workout - 2/26/2007
Warm-Up:
Row 500M
Stretch
Row 300M
15 Shoulder Dislocates
20 Overhead Squats
20 Frankensteins
30 Crunches
10 Pull-Ups
10 Chin-Ups
Handstand
WOD: As many rounds in 25 Minutes
10 Wall Ball
10 Push-Ups
10 Breathe-Ups
10 Thrusters
Cool-Down:
Wall Ball Ab Circle of Love
- 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 Leg Lifts
Row 500M
Stretch
Row 300M
15 Shoulder Dislocates
20 Overhead Squats
20 Frankensteins
30 Crunches
10 Pull-Ups
10 Chin-Ups
Handstand
WOD: As many rounds in 25 Minutes
10 Wall Ball
10 Push-Ups
10 Breathe-Ups
10 Thrusters
Cool-Down:
Wall Ball Ab Circle of Love
- 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 Leg Lifts
Sunday, February 25, 2007
CrossFit Santa Cruz 10 AM Workout - 2/25/2007
Thursday, February 22, 2007
CrossFit San Jose AM Workout - 2/22/2007
Warm-Up:
Row 666M
Stretch
15 Squats
20 Lunges
40 Jumping Jacks
30 Windmills
20 Speed Skaters
30 Sit-Ups
20 Swimmers
WOD: For time
Round 1 - 40
Round 2 - 10
Squats
Kneeball
Push-Ups w/ DB Row
Jumping Pull-Ups with Belt
D-Ball Slams
Star Jumps
Thrusters
Pull-Ups
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
10 G/H Back Extensions
5 x 5:
5 Rounds of 5 reps ea of the following progression:
Overhead Squat
Front Squat
Back Squat
Row 666M
Stretch
15 Squats
20 Lunges
40 Jumping Jacks
30 Windmills
20 Speed Skaters
30 Sit-Ups
20 Swimmers
WOD: For time
Round 1 - 40
Round 2 - 10
Squats
Kneeball
Push-Ups w/ DB Row
Jumping Pull-Ups with Belt
D-Ball Slams
Star Jumps
Thrusters
Pull-Ups
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
10 G/H Back Extensions
5 x 5:
5 Rounds of 5 reps ea of the following progression:
Overhead Squat
Front Squat
Back Squat
Wednesday, February 21, 2007
CrossFit San Jose AM Workout - 2/21/2007
Warm-Up:
Run 400M
Samson Stretch
15 Shoulder Dislocates
10 Overhead Squats
15 Push-Ups
20 Lunges
20 Sit-Ups
20 Crunches
20 Back Extensions
WOD: 3 Rounds for time
Row 800M
40 Push-Ups
10 Ring Dips
2 Min Rest
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Wall Ball Ab Circle of Love
- 15 Front Toss
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
- 15 Front Toss
Run 400M
Samson Stretch
15 Shoulder Dislocates
10 Overhead Squats
15 Push-Ups
20 Lunges
20 Sit-Ups
20 Crunches
20 Back Extensions
WOD: 3 Rounds for time
Row 800M
40 Push-Ups
10 Ring Dips
2 Min Rest
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Wall Ball Ab Circle of Love
- 15 Front Toss
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
- 15 Front Toss
Tuesday, February 20, 2007
CrossFit San Jose AM Workout - 2/20/2007
Warm-Up:
Row 500M
Samson Stretch
Stretch
15 Shoulder Dislocates
20 Overhead Squats
10 Tricep Dips
10 Pull-Ups
25 G/H Sit-Ups
25 G/H Back Extensions
WOD: 15-14-13-12-11-10-9-8-15
Backwards Jump Squat
Thrusters
Sumo Deadlift High Pull
D-Ball Slams
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Row 500M
Samson Stretch
Stretch
15 Shoulder Dislocates
20 Overhead Squats
10 Tricep Dips
10 Pull-Ups
25 G/H Sit-Ups
25 G/H Back Extensions
WOD: 15-14-13-12-11-10-9-8-15
Backwards Jump Squat
Thrusters
Sumo Deadlift High Pull
D-Ball Slams
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Monday, February 19, 2007
Saturday, February 17, 2007
CrossFit San Jose AM Workout - 2/17/2007
Warm-Up:
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
Stretch
20 Knuckle Push-Ups
25 Sit-Ups
10 Pull-Ups
20 Supermans
WOD: 4 Rounds
Run 50M w/ DB
20 Overhead Lunges
10 Breathe-Up Burpees w/ Knuckle Push-Ups
20 Double D-Ball Slams
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
Wall Ball Ab Circle of Love
- 15 Front Toss
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
- 15 Front Toss
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
Stretch
20 Knuckle Push-Ups
25 Sit-Ups
10 Pull-Ups
20 Supermans
WOD: 4 Rounds
Run 50M w/ DB
20 Overhead Lunges
10 Breathe-Up Burpees w/ Knuckle Push-Ups
20 Double D-Ball Slams
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
Wall Ball Ab Circle of Love
- 15 Front Toss
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
- 15 Front Toss
Thursday, February 15, 2007
CrossFit San Jose AM Workout - 2/15/2007
Warm-Up:
Run 400M
10 Shoulder Dislocates
15 Overhead Squats
40 Jumping Jacks
Stretch
20 Walking Lunges
20 Speed Skaters
40 Crunches
20 Supermans
WOD: 21-15-9-15
Deadlift
Clean
Front Squat
Push Press
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
Run 400M
10 Shoulder Dislocates
15 Overhead Squats
40 Jumping Jacks
Stretch
20 Walking Lunges
20 Speed Skaters
40 Crunches
20 Supermans
WOD: 21-15-9-15
Deadlift
Clean
Front Squat
Push Press
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
Wednesday, February 14, 2007
CrossFit San Jose AM Workout - 2/14/2007
Warm-Up:
Run 400M
Skip 50M
Heel Walk 50M
20 Speed Skaters
Stretch
20 G/H Sit-Ups
20 G/H Back Extensions
20 Back Extensions
WOD: 5 Rounds
20 Jump Squats
10 Knee-In Push-Ups
20 Mountain Climbers
10 Thrusters
20 Wall Ball
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Run 400M
Skip 50M
Heel Walk 50M
20 Speed Skaters
Stretch
20 G/H Sit-Ups
20 G/H Back Extensions
20 Back Extensions
WOD: 5 Rounds
20 Jump Squats
10 Knee-In Push-Ups
20 Mountain Climbers
10 Thrusters
20 Wall Ball
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Tuesday, February 13, 2007
CrossFit San Jose AM Workout - 2/13/2007
Warm-Up:
Row 500M
10 Push-Ups
15 Squats
20 Lunges
40 Jumping Jacks
30 Windmills
15 Shoulder Dislocates
10 Overhead Squats
20 Crunches
15 Supermans
Samson Stretch
Stretch
WOD:
60 Cal Row
60 Sit-Ups
50 Box Jumps
50 Squats
40 Ring Push-Ups
40 Burpees
30 Supermans
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
2 Rope Climbs
Row 500M
10 Push-Ups
15 Squats
20 Lunges
40 Jumping Jacks
30 Windmills
15 Shoulder Dislocates
10 Overhead Squats
20 Crunches
15 Supermans
Samson Stretch
Stretch
WOD:
60 Cal Row
60 Sit-Ups
50 Box Jumps
50 Squats
40 Ring Push-Ups
40 Burpees
30 Supermans
Cool-Down:
30 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
2 Rope Climbs
Monday, February 12, 2007
CrossFit San Jose AM Workout - 2/12/2007
Warm-Up:
Run 100M
Fast Walk 100M
Skip 50M
Run 50M
15 Shoulder Dislocates
20 Overhead Squats
20 1 Leg Reaches
Neck/Shoulder Stretch
2 Forward Rolls
WOD: "Partner Up"
1st Person: Row
2nd Person: Push-Ups
- Sit-Ups
- Wall Ball
- Squats
- D-Ball Slams
- Pull-Ups
Switch after each person finishes rowing
Cool-Down:
20 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Wall Ball Ab Circle
Run 100M
Fast Walk 100M
Skip 50M
Run 50M
15 Shoulder Dislocates
20 Overhead Squats
20 1 Leg Reaches
Neck/Shoulder Stretch
2 Forward Rolls
WOD: "Partner Up"
1st Person: Row
2nd Person: Push-Ups
- Sit-Ups
- Wall Ball
- Squats
- D-Ball Slams
- Pull-Ups
Switch after each person finishes rowing
Cool-Down:
20 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
Wall Ball Ab Circle
Thursday, February 8, 2007
CrossFit San Jose AM Workout - 2/8/2007
Warm-Up:
Run 200M
Skip 100M
Run Backwards 100M
20 Jumping Jacks
Stretch
50 Crunches
20 Push-Ups
10 Pull-Ups
10 Chin-Ups
WOD:
3 Rounds:
Row 350M
10 3 Sec Squats
20 D-Ball Slams
20 Kettle Bell Swings
4th round:
Row 700M
Add 10 reps to above exercises
Cool-Down:
30 G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
15 G/H Back Extensions
Rope Climb
Run 200M
Skip 100M
Run Backwards 100M
20 Jumping Jacks
Stretch
50 Crunches
20 Push-Ups
10 Pull-Ups
10 Chin-Ups
WOD:
3 Rounds:
Row 350M
10 3 Sec Squats
20 D-Ball Slams
20 Kettle Bell Swings
4th round:
Row 700M
Add 10 reps to above exercises
Cool-Down:
30 G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
15 G/H Back Extensions
Rope Climb
Wednesday, February 7, 2007
CrossFit San Jose AM Workout - 2/7/2007
Warm-Up:
Row 500M
20 Windmills
15 Shoulder Dislocates
15 Overhead Squats
Stretch
20 Sit-Ups
15 Pike Push-Ups
20 Supermans
WOD: 10 Rounds
20 Overhead Lunges
10 Ring Dips
10 Push-Ups
10 Bosa Squats
Cool-Down:
20 G/H Sit-Ups
10 G/H Sit-ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
Rope Climb
Row 500M
20 Windmills
15 Shoulder Dislocates
15 Overhead Squats
Stretch
20 Sit-Ups
15 Pike Push-Ups
20 Supermans
WOD: 10 Rounds
20 Overhead Lunges
10 Ring Dips
10 Push-Ups
10 Bosa Squats
Cool-Down:
20 G/H Sit-Ups
10 G/H Sit-ups w/ Touch
20 G/H Back Extensions
10 Back Extensions
Rope Climb
Tuesday, February 6, 2007
CrossFit San Jose AM Workout - 2/6/2007
Warm-Up:
Run 400M
20 Jumping Jacks
20 Speed Skaters
Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Crunches
15 Pull-Ups
10 Knees 2 Elbows
WOD: 4 Rounds - 5 Min work w/ 1 min rest
1 min each:
Jumping Pull-Up
Jump over stick
Wall Ball
Push Press
Bosa Push-Ups
Cool-Down:
20 G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
10 Back Extensions
20 G/H Back Extensions
Run 400M
20 Jumping Jacks
20 Speed Skaters
Stretch
15 Shoulder Dislocates
20 Overhead Squats
30 Crunches
15 Pull-Ups
10 Knees 2 Elbows
WOD: 4 Rounds - 5 Min work w/ 1 min rest
1 min each:
Jumping Pull-Up
Jump over stick
Wall Ball
Push Press
Bosa Push-Ups
Cool-Down:
20 G/H Sit-Ups
10 G/H Sit-Ups w/ Touch
10 Back Extensions
20 G/H Back Extensions
Monday, February 5, 2007
CrossFit San Jose AM Workout - 2/5/2007
Warm-Up:
Run 400M
20 Jumping Jacks
50 Heel Walks
20 Windmills
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Sit-Ups
20 Supermans
WOD: 5 Rounds
Run 100M w/ D-Ball
-10 Backward Squat Toss
- 10 Overhead Toss
- 20 D-Ball Slams
Run 100M w/ D-Ball
20 Side 2 Side Push-Ups
20 Side Sit-Ups
Row 300M
Cool-Down:
30 G/H Sit-Ups
Run 400M
20 Jumping Jacks
50 Heel Walks
20 Windmills
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Sit-Ups
20 Supermans
WOD: 5 Rounds
Run 100M w/ D-Ball
-10 Backward Squat Toss
- 10 Overhead Toss
- 20 D-Ball Slams
Run 100M w/ D-Ball
20 Side 2 Side Push-Ups
20 Side Sit-Ups
Row 300M
Cool-Down:
30 G/H Sit-Ups
Friday, February 2, 2007
CrossFit Santa Cruz Noon Workout - 2/2/2007
Warm-Up:
Run 400M w/every 100M
- 5 Squats
- 5 Push-Ups
2 Rounds of:
5 Shoulder Dislocates
Samson Stretch
5 Good Mornings
5 Dips
5 Pull-Ups
WOD: "Tabata What?"
Row
Pull-Ups
Push-Ups (Incline w/ Paralettes)
G/H Sit-Ups
Squat
Run 400M w/every 100M
- 5 Squats
- 5 Push-Ups
2 Rounds of:
5 Shoulder Dislocates
Samson Stretch
5 Good Mornings
5 Dips
5 Pull-Ups
WOD: "Tabata What?"
Row
Pull-Ups
Push-Ups (Incline w/ Paralettes)
G/H Sit-Ups
Squat
Wednesday, January 31, 2007
CrossFit San Jose AM Workout - 1/31/2007
Warm-Up:
Run 400M
15 Squats
15 Push-Ups
20 Frankensteins
20 Lunges
40 Jumping Jacks
Stretch
10 Jump Squats
15 Should Dislocates
10 Overhead Squats
10 Hindu Push-Ups
20 Sit-Ups
20 Crunches
15 Supermans
WOD: 21-15-9-6
Deadlift
Wall-Ball
Burpees
Cool-Down:
30 G/H Sit-Ups
20 G/h Back Extensions
Wall Ball Ab Circle of Love
- 15 Front Toss
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
- 15 Front Toss
Run 400M
15 Squats
15 Push-Ups
20 Frankensteins
20 Lunges
40 Jumping Jacks
Stretch
10 Jump Squats
15 Should Dislocates
10 Overhead Squats
10 Hindu Push-Ups
20 Sit-Ups
20 Crunches
15 Supermans
WOD: 21-15-9-6
Deadlift
Wall-Ball
Burpees
Cool-Down:
30 G/H Sit-Ups
20 G/h Back Extensions
Wall Ball Ab Circle of Love
- 15 Front Toss
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
- 15 Front Toss
Tuesday, January 30, 2007
CrossFit San Jose AM Workout - 1/30/2007
Warm-Up:
Row 500M
30 Jumping Jacks
20 Frankensteins
20 Windmills
Stretch
15 Shoulder Dislocates
20 Overhead Squats
15 Pull-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 5 Rounds
Run 200M
20 Push-Ups
20 Squats
20 Walking Lunges
20 D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
15 Back Extensions
2 Rope Climbs
Muscle Up practice (10 False Grip Pull-Ups / 5 Slow down Ring Dips)
Row 500M
30 Jumping Jacks
20 Frankensteins
20 Windmills
Stretch
15 Shoulder Dislocates
20 Overhead Squats
15 Pull-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 5 Rounds
Run 200M
20 Push-Ups
20 Squats
20 Walking Lunges
20 D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
15 Back Extensions
2 Rope Climbs
Muscle Up practice (10 False Grip Pull-Ups / 5 Slow down Ring Dips)
CrossFit Santa Cruz 4:30PM Workout - 1/29/2007
Warm-Up:
Row 250M
3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
WOD:
Sprint 400M x4
5 Rounds of 3 Reps: (Round 5 is 3 rep Max)
Front Squat
Press
Row 250M
3 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Squats
WOD:
Sprint 400M x4
5 Rounds of 3 Reps: (Round 5 is 3 rep Max)
Front Squat
Press
Thursday, January 25, 2007
CrossFit San Jose PM Workout - 1/25/2007
Warm-Up:
Row 700M
15 Shoulder Dislocates
10 Overhead Squats
15 Push-Ups
20 Walking Lunges
30 Jumping Jacks
10 Dive Bomber Push-Ups
20 G/H Sit-Ups
20 G/H Back Extensions
WOD: "Super Tabata" 30 Sec on / 10 Sec off for 8 rounds of each
Double Squat Box Jumps
Pull-Ups
Ring Push-Ups
Wall Ball
Row
Cool-Down:
30 G/H Sit-Ups
Row 700M
15 Shoulder Dislocates
10 Overhead Squats
15 Push-Ups
20 Walking Lunges
30 Jumping Jacks
10 Dive Bomber Push-Ups
20 G/H Sit-Ups
20 G/H Back Extensions
WOD: "Super Tabata" 30 Sec on / 10 Sec off for 8 rounds of each
Double Squat Box Jumps
Pull-Ups
Ring Push-Ups
Wall Ball
Row
Cool-Down:
30 G/H Sit-Ups
Wednesday, January 24, 2007
CrossFit San Jose AM Workout - 1/24/2007
Warm-Up:
Run 800M
15 Shoulder Dislocates
20 Overhead Squats
30 Jumping Jacks
Stretch
30 Squats
10 Dive Bomber Push-Ups
Samson Stretch
50 Crunches
15 Knees 2 Elbows
WOD: "50's"
50 Jump Squats
50 KB Swings
50 Walking Lunges
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Jump Rope Double Unders
Run 800M
15 Shoulder Dislocates
20 Overhead Squats
30 Jumping Jacks
Stretch
30 Squats
10 Dive Bomber Push-Ups
Samson Stretch
50 Crunches
15 Knees 2 Elbows
WOD: "50's"
50 Jump Squats
50 KB Swings
50 Walking Lunges
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Jump Rope Double Unders
Tuesday, January 23, 2007
CrossFit San Jose AM Workout - 1/23/2007
Warm-Up:
Run 800M
15 Shoulder Dislocates
20 Overhead Squats
Stretch
20 Lunges
20 Dive Bomber Push-Ups
30 Sit-Ups
20 1 Leg Reaches
WOD: 3 Rounds
Run 200M w/ D-Ball
- 10 Backwards Squat Tosses
- 10 Overhead Basketball Tosses
- 10 D-Ball Slams
Run 200M w/ D-Ball
20 Side 2 Side Push-Ups
20 Side Sit-Ups
Row 300M
Cool-Down:
Rope Climb
Ladder Climb
20 G/H Sit-Ups
Run 800M
15 Shoulder Dislocates
20 Overhead Squats
Stretch
20 Lunges
20 Dive Bomber Push-Ups
30 Sit-Ups
20 1 Leg Reaches
WOD: 3 Rounds
Run 200M w/ D-Ball
- 10 Backwards Squat Tosses
- 10 Overhead Basketball Tosses
- 10 D-Ball Slams
Run 200M w/ D-Ball
20 Side 2 Side Push-Ups
20 Side Sit-Ups
Row 300M
Cool-Down:
Rope Climb
Ladder Climb
20 G/H Sit-Ups
Monday, January 22, 2007
CrossFit San Jose AM Workout - 1/22/2007
Warm-Up:
Run 800M
20 Frankensteins
20 Windmills
15 Shoulder Dislocates
10 Overhead Walking Lunges
Stretch
20 Push-Ups
50 Crunches
10 Pull-Ups
10 Knees 2 Elbows
WOD: 4 Rounds
Run 200M
- 10 Squat Jumps
- 10 Leaps
Run 200M (Sprint last 100M)
15 Wall Ball
10 Pull-Ups
20 Bus Drivers
30 Mountain Climbers
Cool-Down:
30 G/H Sit-Ups
20 G/H Back Extensions
10 Back Extensions
Run 800M
20 Frankensteins
20 Windmills
15 Shoulder Dislocates
10 Overhead Walking Lunges
Stretch
20 Push-Ups
50 Crunches
10 Pull-Ups
10 Knees 2 Elbows
WOD: 4 Rounds
Run 200M
- 10 Squat Jumps
- 10 Leaps
Run 200M (Sprint last 100M)
15 Wall Ball
10 Pull-Ups
20 Bus Drivers
30 Mountain Climbers
Cool-Down:
30 G/H Sit-Ups
20 G/H Back Extensions
10 Back Extensions
Friday, January 19, 2007
CrossFit Santa Cruz Noon Workout - 1/19/2007
Warm-Up:
Run Caldwell Loop w/ 5 Squats at each corner
3 Rounds of:
5 Shoulder Dislocates
5 Good Mornings
5 Overhead Squats
10 Clean & Jerk w/ Stick
WOD: 10 Rounds - 1 min on / 1 min off
Clean & Jerk
Cool-Down:
30 G/H Sit-Ups
15 G/h Back Extensions
Run Caldwell Loop w/ 5 Squats at each corner
3 Rounds of:
5 Shoulder Dislocates
5 Good Mornings
5 Overhead Squats
10 Clean & Jerk w/ Stick
WOD: 10 Rounds - 1 min on / 1 min off
Clean & Jerk
Cool-Down:
30 G/H Sit-Ups
15 G/h Back Extensions
Wednesday, January 17, 2007
CrossFit San Jose AM Workout - 1/17/2007
Warm-Up:
Row 700M
15 Shoulder Dislocates
20 Overhead Squats
Straddle Stretch
25 Sit-Ups
20 Push-Ups
10 Pull-Ups
10 Knees 2 Elbows
20 Aquamans
WOD: 5 Rounds
20 Side 2 Side Squats
20 DB Push-Ups w/ Row
20 DB Pushpress w/ Lat Pull Down
30 Row Sit-Ups
15 D-Ball Slams w/ Tricep Extension
Cool-Down:
Ab Circle
30 G/H Sit-Ups
20 G/H Back Extensions
20 Back Extensions
Rope Climb
Row 700M
15 Shoulder Dislocates
20 Overhead Squats
Straddle Stretch
25 Sit-Ups
20 Push-Ups
10 Pull-Ups
10 Knees 2 Elbows
20 Aquamans
WOD: 5 Rounds
20 Side 2 Side Squats
20 DB Push-Ups w/ Row
20 DB Pushpress w/ Lat Pull Down
30 Row Sit-Ups
15 D-Ball Slams w/ Tricep Extension
Cool-Down:
Ab Circle
30 G/H Sit-Ups
20 G/H Back Extensions
20 Back Extensions
Rope Climb
Tuesday, January 16, 2007
CrossFit San Jose AM Workout - 1/16/2007
Warm-Up:
Run 800M
30 Jumping Jacks
20 Frankensteins
Samson Stretch
Quad/Ham/Calf Stretch
20 Walking Lunges
50 Crunches
25 Push-Ups
20 Supermans
WOD: "Kelly"
Cool-Down:
Wall Ball Ab Circle of Love
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
Run 800M
30 Jumping Jacks
20 Frankensteins
Samson Stretch
Quad/Ham/Calf Stretch
20 Walking Lunges
50 Crunches
25 Push-Ups
20 Supermans
WOD: "Kelly"
Cool-Down:
Wall Ball Ab Circle of Love
- 15 Side Toss - Left
- 15 Rear Side Toss - Left
- 15 Rear Side Toss - Right
- 15 Side Toss - Right
Monday, January 15, 2007
CrossFit San Jose AM Workout - 1/15/2007
Warm-Up:
Run 800M
Jump Rope 2 Min
30 Jumping Jacks
20 Frankensteins
Samson Stretch
Quad/Calf/Ham Stretch
Neck/Shoulder Stretch
20 Walking Lunges
20 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
WOD: 4 Rounds
Run 200M w/ Wall Ball
10 Wall Balls
Run 200M w/ Wall Ball
10 Wall Ball Burps
Row 300M
30 Jumping Pull-Ups w/Belt
30 Mountain Climbers
Cool-Down:
20 G/H Sit-Ups
Run 800M
Jump Rope 2 Min
30 Jumping Jacks
20 Frankensteins
Samson Stretch
Quad/Calf/Ham Stretch
Neck/Shoulder Stretch
20 Walking Lunges
20 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
WOD: 4 Rounds
Run 200M w/ Wall Ball
10 Wall Balls
Run 200M w/ Wall Ball
10 Wall Ball Burps
Row 300M
30 Jumping Pull-Ups w/Belt
30 Mountain Climbers
Cool-Down:
20 G/H Sit-Ups
Thursday, January 11, 2007
CrossFit San Jose 5PM Workout - 1/11/2007
Warm-Up:
Row 500M
25 Push-Ups
20 Squats
10 1 Arm Snatches
20 Walking Lunges
WOD:
120 Pull-Ups between a team of 3. Each person does Military style Pull-Ups helped by another team member until failure. Then you keep switchng to another teammate until you hit 120.
Cool-Down:
25 Do 'em Ups
10 Cleans
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Row 500M
25 Push-Ups
20 Squats
10 1 Arm Snatches
20 Walking Lunges
WOD:
120 Pull-Ups between a team of 3. Each person does Military style Pull-Ups helped by another team member until failure. Then you keep switchng to another teammate until you hit 120.
Cool-Down:
25 Do 'em Ups
10 Cleans
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Tuesday, January 9, 2007
CrossFit San Jose AM Workout - 1/9/2007
Warm-Up:
Run 400M
Row 500M
Samson Stretch
Straddle Stretch
Neck/Shoulder Stretch
25 Sit-Ups
10 Triceps Dips
5 Handstand Push-Ups
WOD: 15-14-13-12-11-10-15 Reps
Backward Jump Squats
Thrusters
Pull-Ups
D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Run 400M
Row 500M
Samson Stretch
Straddle Stretch
Neck/Shoulder Stretch
25 Sit-Ups
10 Triceps Dips
5 Handstand Push-Ups
WOD: 15-14-13-12-11-10-15 Reps
Backward Jump Squats
Thrusters
Pull-Ups
D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Monday, January 8, 2007
CrossFit SJ AM Workout - 1/8/2007
Warm-Up:
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
Samson Stretch
Straddle Stretch
20 Push-Ups
25 Sit-Ups
20 Supermans
10 Knees 2 Elbows
10 Chin-Ups
WOD: 4 Rounds for time
Run 200M
20 Jump Squats
Run 100M
20 Star Jumps
Run 100M
Row 350M
10 Kneeling Push-Ups w/ clap
20 Wall Balls w/ Touch
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Rope Climb
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
Samson Stretch
Straddle Stretch
20 Push-Ups
25 Sit-Ups
20 Supermans
10 Knees 2 Elbows
10 Chin-Ups
WOD: 4 Rounds for time
Run 200M
20 Jump Squats
Run 100M
20 Star Jumps
Run 100M
Row 350M
10 Kneeling Push-Ups w/ clap
20 Wall Balls w/ Touch
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Rope Climb
Friday, January 5, 2007
Thursday, January 4, 2007
CrossFit SJ AM Workout - 1/4/2007
Warm-Up:
2 Min Jump Rope
50 Jumping Jacks
20 Windmills
Stretch
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 rounds for time
Row 500M
20 Jump Squats
20 Overhead Walking Lunges
20 D-Ball Slams
10 Pull-Ups
Rope Climb
Cool-Down:
30 G/H Sit-Ups
2 Min Jump Rope
50 Jumping Jacks
20 Windmills
Stretch
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 rounds for time
Row 500M
20 Jump Squats
20 Overhead Walking Lunges
20 D-Ball Slams
10 Pull-Ups
Rope Climb
Cool-Down:
30 G/H Sit-Ups
Wednesday, January 3, 2007
CrossFit SJ AM Workout - 1/3/2007
Warm-Up:
Run 400M x2
25 Jumping Jacks
20 Trunk Twists
Stretch
15 Shoulder Dislocates
15 Overhead Squats
10 Knees 2 Elbows
10 Chin-Ups
Rope Climb
WOD: As many rounds in 25 minutes
Run 400M
10 Squat Toss w/ D-Ball
10 Frog Jumps
10 Side 2 Side Push-Ups
Cool-Down:
Wood Chops w/ D-Ball
30 G/H Sit-Ups
Stretch
Run 400M x2
25 Jumping Jacks
20 Trunk Twists
Stretch
15 Shoulder Dislocates
15 Overhead Squats
10 Knees 2 Elbows
10 Chin-Ups
Rope Climb
WOD: As many rounds in 25 minutes
Run 400M
10 Squat Toss w/ D-Ball
10 Frog Jumps
10 Side 2 Side Push-Ups
Cool-Down:
Wood Chops w/ D-Ball
30 G/H Sit-Ups
Stretch
Tuesday, January 2, 2007
CrossFit SJ AM Workout - 1/2/2007
Warm-Up:
Row 500M
Run 400M
15 Shoulder Dislocates
20 Overhead Squats
20 Frankensteins
Calf/Ham/Quad Stretch
50 Crunches
20 Supermans
20 G/H Sit-Ups
WOD: 5 Rounds for time - Add 5 reps for round 5
Row 300M (350 for round 5)
15 Push-Ups
15 Sit-Ups
15 Squats
15 Box Jumps
15 Wall-Ball
10 Pull-Ups
15 D-Ball Slams
10 Burps
Row 500M
Run 400M
15 Shoulder Dislocates
20 Overhead Squats
20 Frankensteins
Calf/Ham/Quad Stretch
50 Crunches
20 Supermans
20 G/H Sit-Ups
WOD: 5 Rounds for time - Add 5 reps for round 5
Row 300M (350 for round 5)
15 Push-Ups
15 Sit-Ups
15 Squats
15 Box Jumps
15 Wall-Ball
10 Pull-Ups
15 D-Ball Slams
10 Burps
Subscribe to:
Posts (Atom)
