CrossFit Santa Cruz

Climber Jin

Sonny one-arming it.

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Rest Day

Focused

Olivia

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Workout

"RJ"

5 rounds for time of:
Run 800 meters
15-foot rope climb, 5 ascents
50 push-ups

Been There, Done That

More rowing
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Workout

"J.J."

For time:
185-lb. squat clean, 1 rep
10 parallette handstand push-ups
185-lb. squat clean, 2 reps
9 parallette handstand push-ups
185-lb. squat clean, 3 reps
8 parallette handstand push-ups
185-lb. squat clean, 4 reps
7 parallette handstand push-ups
185-lb. squat clean, 5 reps
6 parallette handstand push-ups
185-lb. squat clean, 6 reps
5 parallette handstand push-ups
185-lb. squat clean, 7 reps
4 parallette handstand push-ups
185-lb. squat clean, 8 reps
3 parallette handstand push-ups
185-lb. squat clean, 9 reps
2 parallette handstand push-ups
185-lb. squat clean, 10 reps
1 parallette handstand push-up

Hamstrings

Courtnay

Great job last night on 14.2 everyone. Remember: no re-doing the workout before 11 am.
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Workout

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Two and Tecate

Oh my Duffy

Tonight we get after 14.2. If you are working for 3 minutes or 18, you will be happy to know we will be pairing 14.2 with ...

Heats will start at 3 pm. See you tonight!
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Rest Day

Time Remaining?

Alicia

Being aware of how long things take you, and how much time is on the clock can be an important part of advancing as an athlete. Understanding clock managment happens in all sports, and can be the difference between a win or loss. In CrossFit, the clock can also help you learn how to scale appropriately to get the most out of your workout intensity.
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Workout

5 rounds for time of:
Run 800 meters
25 burpees

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Reminders:

Tune in tonight at 5 pm for the Live Announcment of 14.2 

No regular class Friday night at 3 or 5 pm classes. We will do Open Workout 14.2 together from 3-8 pm.

Chase It Down

Nicole B.

Congratulations to Silvia on her first muscle-up. She set a goal and worked hard for two months drilling and practicing with Coach Laurie get one in time for the Open. If you want something, chase it down and go after it. Way to go Silvia!

Sivlia's muscle-up (video)

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Workout

3 rounds for time of:
15-foot rope climb, 5 ascents
25 ring dips
100 squats

Hands Up

Muzzini

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Workout

5 rounds for time of:
1,000-m row
30 hip extensions
30 GHD sit-ups