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
Wednesday, January 31, 2007
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
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