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

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

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

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)

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

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

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

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

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

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

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

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

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

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

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