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