"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

Been laggin...

On getting the workouts up. Been busy & not sure if anyone reads these anyways...

:)

I hope to get them back up soon.

CrossFit San Jose AM Workout - 5/2/2007

Warm-Up:
Row 1000M
40 Jumping Jacks
30 Squats
15 Shoulder Dislocates
10 Overhead Lunges
Stretch

WOD: (Decrease Push-Ups / Increase Sit-Ups each round)
Push-Ups / Sit-Ups
20 / 1
Down to:
1 / 20

Cool-Down:
Run 800M

CrossFit San Jose AM Workout - 5/1/2007

Warm-Up:
Run 300M
Side Step 100M
Carioca 100M
50 Heel Walks
Stretch
20 Push-Ups
50 Rope Climbs (Abs)
20 Supermans

WOD: "Candy" 5 Rounds for time
20 Pull-Ups
40 Push-Ups
60 Squats

Cool-Down:
20 Weighted G/H Sit-Ups

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