Warm-Up:
Row 500M
25 Push-Ups
20 Squats
10 1 Arm Snatches
20 Walking Lunges
WOD:
120 Pull-Ups between a team of 3. Each person does Military style Pull-Ups helped by another team member until failure. Then you keep switchng to another teammate until you hit 120.
Cool-Down:
25 Do 'em Ups
10 Cleans
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Thursday, January 11, 2007
Tuesday, January 9, 2007
CrossFit San Jose AM Workout - 1/9/2007
Warm-Up:
Run 400M
Row 500M
Samson Stretch
Straddle Stretch
Neck/Shoulder Stretch
25 Sit-Ups
10 Triceps Dips
5 Handstand Push-Ups
WOD: 15-14-13-12-11-10-15 Reps
Backward Jump Squats
Thrusters
Pull-Ups
D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Run 400M
Row 500M
Samson Stretch
Straddle Stretch
Neck/Shoulder Stretch
25 Sit-Ups
10 Triceps Dips
5 Handstand Push-Ups
WOD: 15-14-13-12-11-10-15 Reps
Backward Jump Squats
Thrusters
Pull-Ups
D-Ball Slams
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Monday, January 8, 2007
CrossFit SJ AM Workout - 1/8/2007
Warm-Up:
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
Samson Stretch
Straddle Stretch
20 Push-Ups
25 Sit-Ups
20 Supermans
10 Knees 2 Elbows
10 Chin-Ups
WOD: 4 Rounds for time
Run 200M
20 Jump Squats
Run 100M
20 Star Jumps
Run 100M
Row 350M
10 Kneeling Push-Ups w/ clap
20 Wall Balls w/ Touch
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Rope Climb
Row 500M
15 Shoulder Dislocates
20 Overhead Squats
Samson Stretch
Straddle Stretch
20 Push-Ups
25 Sit-Ups
20 Supermans
10 Knees 2 Elbows
10 Chin-Ups
WOD: 4 Rounds for time
Run 200M
20 Jump Squats
Run 100M
20 Star Jumps
Run 100M
Row 350M
10 Kneeling Push-Ups w/ clap
20 Wall Balls w/ Touch
Cool-Down:
30 G/H Sit-Ups
15 G/H Back Extensions
15 Back Extensions
Rope Climb
Friday, January 5, 2007
Thursday, January 4, 2007
CrossFit SJ AM Workout - 1/4/2007
Warm-Up:
2 Min Jump Rope
50 Jumping Jacks
20 Windmills
Stretch
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 rounds for time
Row 500M
20 Jump Squats
20 Overhead Walking Lunges
20 D-Ball Slams
10 Pull-Ups
Rope Climb
Cool-Down:
30 G/H Sit-Ups
2 Min Jump Rope
50 Jumping Jacks
20 Windmills
Stretch
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions
WOD: 4 rounds for time
Row 500M
20 Jump Squats
20 Overhead Walking Lunges
20 D-Ball Slams
10 Pull-Ups
Rope Climb
Cool-Down:
30 G/H Sit-Ups
Wednesday, January 3, 2007
CrossFit SJ AM Workout - 1/3/2007
Warm-Up:
Run 400M x2
25 Jumping Jacks
20 Trunk Twists
Stretch
15 Shoulder Dislocates
15 Overhead Squats
10 Knees 2 Elbows
10 Chin-Ups
Rope Climb
WOD: As many rounds in 25 minutes
Run 400M
10 Squat Toss w/ D-Ball
10 Frog Jumps
10 Side 2 Side Push-Ups
Cool-Down:
Wood Chops w/ D-Ball
30 G/H Sit-Ups
Stretch
Run 400M x2
25 Jumping Jacks
20 Trunk Twists
Stretch
15 Shoulder Dislocates
15 Overhead Squats
10 Knees 2 Elbows
10 Chin-Ups
Rope Climb
WOD: As many rounds in 25 minutes
Run 400M
10 Squat Toss w/ D-Ball
10 Frog Jumps
10 Side 2 Side Push-Ups
Cool-Down:
Wood Chops w/ D-Ball
30 G/H Sit-Ups
Stretch
Tuesday, January 2, 2007
CrossFit SJ AM Workout - 1/2/2007
Warm-Up:
Row 500M
Run 400M
15 Shoulder Dislocates
20 Overhead Squats
20 Frankensteins
Calf/Ham/Quad Stretch
50 Crunches
20 Supermans
20 G/H Sit-Ups
WOD: 5 Rounds for time - Add 5 reps for round 5
Row 300M (350 for round 5)
15 Push-Ups
15 Sit-Ups
15 Squats
15 Box Jumps
15 Wall-Ball
10 Pull-Ups
15 D-Ball Slams
10 Burps
Row 500M
Run 400M
15 Shoulder Dislocates
20 Overhead Squats
20 Frankensteins
Calf/Ham/Quad Stretch
50 Crunches
20 Supermans
20 G/H Sit-Ups
WOD: 5 Rounds for time - Add 5 reps for round 5
Row 300M (350 for round 5)
15 Push-Ups
15 Sit-Ups
15 Squats
15 Box Jumps
15 Wall-Ball
10 Pull-Ups
15 D-Ball Slams
10 Burps
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