"Arms & Running"

As a team of 2
400M Run
Rope Climbs
"switch"

5 rounds

One person starts running, the other rope climbs.
Once the runner finishes, switch.

How many rope climbs can you do?

Run 400 meters
30-25-20-15-10-5 Box Jump
5-10-15-20-25-30 Kettle Bell Swing
Run 400 meters

CrossFit Santa Cruz 7AM Workout - 4/7/08

100 Jumping Pull-Ups for time
100 Weighted ABmat Sit-Ups for time
100 Kettle Bell Swings for time
Run 800M

CrossFit San Jose AM Workout - 1/13/08

Warm-Up:
Run 400M
Stretch
Hip Rotations
Ankle/Knee Rotations
20 Push-Ups
10 Wide Push-Ups
30 Crunches w/ Sit-Up
30 Squats
10 Iron Mikes
20 Supermans

WOD: As many rounds as you can in 20 Minutes
Row 200M
15 Wall Ball
15 Box Jumps

Cool-Down: 5x5
Clean
Front Squat
Push Press
Abs

CrossFit San Jose AM Workout - 1/12/08

Warm-Up:
Run 400M
30 Jumping Jacks
Stretch
15 Shoulder Dislocates
20 Overhead Squats
20 Overhead Lunges
20 Push-Ups
30 Bicycle Crunches
20 Supermans

WOD: 21-15-9-12
Run 300M
Pull-Ups
Push-Ups
Squats
D-Ball Slams
DB Push Press
Burps

Cool-Down:
Max Bench Press x2

x5
20 G/H Sit-ups / Weighted
20 Leg Lifts / Weighted

CrossFit San Jose AM Workout - 1/10/08

Warm-Up:
Row 600M
20 Mountain Climbers
30 Jumping Jacks
Stretch
15 Overhead Squats
15 Walking Lunges
20 Push-Ups 1/2 then full

x2
15 G/H Sit-Ups
15 G/H Back Extensions
15 Windshield Wipers
15 Bicycles

WOD: "Snatch Sequence"
As many rounds as you can in 20 minutes

5 Snatch Deadlift
5 Snatch Shrug
5 Snatches

Cool-Down:
5 Manmakers

x5
20 G/H Sit-Ups / Weighted
5 G/H Back Extensions
10 Leg Lifts / Weighted

CrossFit San Jose AM Workout - 1/8/08

Warm-Up:
Wall Ball Squat
Lunge 3:1 x5
10 Squat Thrusts
10 Plank K2E Push-Up
20 Sit-Ups
15 Windshield Wipers
20 Bicycles
15 Shoulder Dislocates
Stretch

WOD: 10-9-8-7-6-5-4-3-5-5
Row (Calorie)
DB Thruster
Upright Row
10 until 5 G/H Sit-up / Weighted
30 Clapping Jumping Jacks
KB Swings
Pull-Ups
10 until 5 G/H Back Extensions
Box Shuffles

Cool-Down:
50 Crunches

CrossFit San Jose AM Workout - 1/5/08

Warm-Up:
Row 500M
50 Jumping Jacks
Stretch
30 Squats
15 Pull-Ups
15 Knees 2 Elbows
15 Ring Dips
20 Supermans

WOD:
30 Burps
25 Kettle Bell Swings
25 Burps
50 Push-Ups
20 Burps
75 Sit-Ups
15 Burps
100 Jump Squats
10 Burps

X-Punishment:
5x5 Deadlifts
5 Cleans

Cool-Down: 5 Rounds
20 G/H Sit-Ups
50 D-Ball Oblique Twists (2 Count)
5 Leg Lifts w/ D-Ball
5 G/H Back Ext

CrossFit San Jose AM Workout - 1/2/08

Warm-Up:
Run 800M
Stretch
10 Pull-Ups
20 Push-Ups
20 OH Squats
15 Shoulder Dislocates
30 Sit-Ups
30 Bicycles
30 Leg Lifts

WOD:
As Many rounds in 20 min of:
5 Front Squats
5 Back Squats
5 OH Squats

Cool-Down: 5 Rounds
20 G/H Sit-Ups
50 D-Ball Oblique Twists (2 Count)
5 Leg Lifts w/ D-Ball
5 G/H Back Ext