CrossFit San Jose AM Workout - 3/29/2007

Warm-Up:
Row 500M
40 Jumping Jacks
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
Stretch
20 Crunches
20 Sit-Ups
20 Supermans

WOD: 1 Time thru for time
Run 600M
30 Push-Ups
Row 300M
30 G/H Sit-Ups w/ Touch
Run 600M
30 Wall Ball
Row 300M
30 Burpees
Run 600M
30 Squats
Row 300M
30 D-Ball Slams
Run 600M

Cool-Down:
30 Weighted G/H Sit-Ups
15 Back Extensions
Inverted Hang
Muscle Up training
- 10 Ring Pull-Ups
- 10 Ring Dips w/ slow down

CrossFit San Jose AM Workout - 3/28/2007

Warm-Up:
Row 500M
40 Jumping Jacks
Stretch
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
15 Overhead Squats
20 Crunches
20 Sit-Ups
20 Supermans

WOD: "Dirty Thirty" 1 time thru for time
30 Box Jumps
30 Pull-Ups
30 Kettle Bell Swings
30 Walking Lunges
30 Knees 2 Elbows
30 Push-Press
30 Wall Ball
30 Burpees

Cool-Down:
Inverted Hang
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

CrossFit San Jose AM Workout - 3/27/2007

Warm-Up:
Run 600M
40 Jumping Jacks
20 Push-Ups
20 Squats
20 Lunges
15 Shoulder Dislocates
Stretch
10 Overhead Squats
10 Overhead Lunges
20 Crunches
20 G/H Sit-Ups
20 G/H Back Extensions

WOD: 5 Rounds for time
Run 150M w/ Wall Ball
20 Wall Balls
Run 150M w/ Wall Ball
Row 400M
15 Pull-Ups
20 Burpees

CrossFit San Jose AM Workout - 3/21/2007

Warm-Up:
Stick work
25 Burpees
- 10 Pull-Ups Burpees
- 15 Regular
DB Squat Press

WOD: 21-15-9 for time
Wall Ball
Pull-Ups
DB Deadlift

Cool-Down:
25 G/H Sit-Ups w/ touch

CrossFit San Jose AM Workout - 3/20/2007

Warm-Up:
Run 600M
Run 50M
Run Backwards 50M
Frankensteins 50M
High Skip 50M
Stretch
20 Push-Ups
20 G/H Sit-Ups
15 G/H Back Extensions

WOD: 4 Rounds for time
Run 300M
- Sprint 50M of that out & back
Row 300M
25 Wall Balls
10 Burpees

CrossFit San Jose AM Workout - 3/19/2007

Warm-Up:
Run 300M
20 Squats
20 Push-Ups
20 Lunges
40 Jumping Jacks
15 Shoulder Dislocates
10 Overhead Squats
10 Overhead Lunges
20 Sit-Ups
20 Supermans

WOD: 1 Time thru for time
Row 500M
Run 300M
50 Push-Ups
30 Sit-Ups
10 Burpees
Row 500M
Rin 300M
50 Sit-Ups
30 Jump Squats
10 Hindu Push-Ups
Row 500M
Run 300M
50 Squats
30 Kettle Bell Swings
10 Burpees

Cool-Down:
10 G/H Sit-Ups Slow w/ touch
Inverted Hang
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

CrossFit San Jose AM Workout - 3/15/2007

Warm-Up:
Run 400M
Row 300M
Stretch
20 Push-Ups
50 Crunches
20 Lunges
Handstands
20 Supermans

WOD: 5 Rounds for time
10 Wall Ball Breathe-Ups
20 Jump Squats (10 Fwd / 10 Bkwd)
10 Burpee Thrusters
20 Jumping Pull-Ups

Cool-Down:
Inverted Hang