8/20/08

Workout: crossfit santa cruz
95 pound Overhead Squat, 30 reps
135 pound thruster, 10 reps
50 Pull ups
135 pound Thruster, 10 repsz
95 pound Overhead Squat, 30 reps

8/18/08

WOD: From CrossFit Main Site www.crossfit.com

www.crossfit.com

08/13/08

Workout:
10 minute Row @ easy pace
Then:
3 x 20 Deadlift @ 30% 1RM
3 x 20 Deadlift @ 30% 1RM from 4” box
Then:
3x (1-6) Pull-up Ladder

8/11/08

Warm up:

• run 400m
• 30 squats
• 30 sit ups
• 20 push ups

Deadlift 95#

10-9-8-7-6-5-4-3-2-1

WOD:

1. slam ball
2. cleans 65#
3. thrusters 65#

21-15-9 for time:

Wod 08/08/08

Run 800 M
50 Sit Ups
50 Push ups
50 Back Ext
50 Ring Rows
Run 800 M

Wod 8/6/08

21 L Arm Kettlebell Snatch
21 R Arm Kettlebell Snatch

42 Pull Ups

15 L Arm Kettlebell Snatch
15 R Arm Kettlebell Snatch

30 Pull Ups

9 L Arm Kettlebell Snatch
9 R Arm Kettlebell Snatch

18 Pull Ups

Check out our new pull up bar.

We have 4 available for sale.   Email us at cjets@mebtel.net for more information on this product.

WOD 8/4/2008

As many round as Possible in 30 Minutes

30 Box Jumps
20 Pull Ups
10 Burpees
Run 400 M

7/21/08

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees

WOD 71808

WOD:  “Jackie”

for time:

• row 1000m
• 50 squat thruster (45lbs for everyone)
• 30 pull ups

7/11/08

Angie“For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD 6/29/08

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

WOD 6/27/08

Warm up: SMR

             30-20-20×2

Workout:

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

When it is 98 degrees some of us run or row inside in the air conditioning.     Today at noon we ran outside 1 round and then 1 round inside, final round outside.

WOD 6/23/08

Warm up: Olympic lift complex w/ bar

                  3x

WOD:

• Squat clean: 30
• Pull-ups: 30
• Run: 800

WOD 6/20/08

Warm up: 10min. Row/run/bike

• Run: 400
• American Swing: 20
• Ball Slam: 20

AMRAP: 20 Minutes

WOD 6/18/2008

• 21 Push Press
• 21 Back Ext
• 7 Rounds

Summer Crossfit

Mon - Friday 6:30AM

Mon, Wed Fri 12:15PM

WOD 6/16/08

Warm Up

• 30 Squats
• 20 Push Ups
• 30 Squats 

Workout: 3 rounds for time

• row or run 400m
• 24 KB swings #35
• 21 tire Jumps
• 12 wall balls #20
• post time and scale

Wod 6/13/08

workout 12,10,8,6,4,2

Alternate between exercises:

• Ring rows
• Burpees

Rest

• KB turkish Get ups
• Sumo High Pull Dead lifts 65#

6/10/08

Warm up: 30-20-20 (2) rounds

workout:

10-9-8-7-6-5-4-3-2-1

• handstand pushups
• ring push ups
• 25#DB snatch

line it up and get after it!!!!

WOD 6/9/08

•  Warm up
• Row 800 M 

5 Rounds For Time

• 12 Sumo high pull deadlifts
• 12 Ring Dips

Rest Day