CrossFit Santa Cruz

Breathe

Workout:

Five Rounds

500 Meter Row
400 Meter Run

Team 6pm

Workout:

Five Rounds For Time

5 Power Clean
10 Thruster
15 Back Squat
20 GHD Sit Ups

Add It Up

Workout:

Deadlift

5-3-2-1-1-1

Find a max

Thank you Nicole may I have another

Workout: Team Fight Gone Bad

Each Team of two gets 90 seconds at each station.
Divide the work as you see fit.

Row
Wall Ball
Sumo Deadlift High Pull
Box Jump
Push Press.

Rest for 90 seconds

Complete Three Full Rounds...Total Score.

Its a Birthday Thing

Workout:

4 Rounds of

26 Walking Lunges
26 Ball Slam
26 Walking Lunges
26 Thrusters
_________
What do we like about this squat? What would we improve?

Why not

Workout:

Three Rounds of
20 Sit Ups
20 Back Ext
Max Set Pull Up
Max Set Push Up

It's Gravy

Workout:

How many rounds in 20 minutes of

Fed Ex (440 Meters)
10 Pull Ups

Turkey Day

Workout:

"Super Runny Cindy"

How many rounds in 30 minutes of
Fed Ex Run (440 meters)
followed by 3 rounds of
5 Pull Ups
10 Push Ups
15 Squats

SILVERBACK

Workout:

4 Rounds Tabata Squats
25 Back Ext
4 Rounds Tabata Squats
25 Back Ext
4 Rounds Tabata Squats
25 GHD Sit Ups
4 Rounds Tabata Squats
25 GHD Sit Ups

Steady As She Goes

Workout:

750 Meter Row
75 Squats
15 Handstand Push Ups
500 Meter Row
50 Squats
12 Hanstand Push Ups
250 Row
25 Squats
9 Hanstand Push Ups
___________
What do we like about this squat? What could we improve?