"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?
Saturday, November 15, 2008
Friday, November 14, 2008
Monday, April 7, 2008
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
100 Weighted ABmat Sit-Ups for time
100 Kettle Bell Swings for time
Run 800M
Friday, January 25, 2008
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
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
Wednesday, January 23, 2008
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
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
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
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
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