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

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

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

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

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

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

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

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

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

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

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

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

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

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