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

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

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

CrossFit Santa Cruz 10 AM Workout - 2/25/2007

Warm-Up:
Row 500M - Easy
Row 500M - Hard

3 Rounds:
10 Overhead Squats
10 Push-Ups
10 Hip Stretches

WOD:
1 Min on / 1 Min off for 10 Rounds

Clean & Jerk

Cool Down:
40 Weighted G/H Sit-Ups
10 G/H Sit-Ups w/ Touch

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

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

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

CrossFit Workout - 2/19/2007

Run 5K

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

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

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

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

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

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

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

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

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

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