CrossFit Santa Cruz

Happy New Year

Workout:

Seven Rounds
7 Wall Ball
7 Pull Up
Rest 3 minutes
Seven Rounds
7 Deadlift
7 Push Up
Rest 3 Minutes
Squat as many as you can for 2 minutes

The Lineup

Workout:

Full Round Tabata Shoulder Press
Run 200 meters
Full Round Tabata Push Press
Run 200 meters
Full Round Tabata Push Jerk
Run 200 meters
Full Round Tabata Squat
Run 200 meters
Full Round Tabata Deadlift
Run 200 meters
Full Round Tabata Overhead Squat

Dynamic Loading

Workout:

Back Squat
3-3-3-3-3-3-3

Total CrossFit

Workout:

How many rounds in 20 minutes

10 deadlifts
10 dips
1 Rope

We Love It

Workout:

5 Rounds

30 Single Arm Overhead Squats
200 Meter Run

Now What?

Workout:

8 Intervals
20 Seconds of work 30 seconds of rest

Row
Pull Up
Push Up
Sit Up
Squat
___________
Zone Snack Idea:
1 ounce string cheese
1/2 Apple
3 Cashews
Got Ideas? Post to Comments

Not Tabata?

Workout:

How many squats in 15 minutes
(Go Slow try to complete uninterrupted)
or
8 intervals of
20 seconds of squats
30 seconds rest
(Go Fast)

12 Days

Workout:

1 P-Bar Pass
2 25 meter sprints
3 Deadlifts
4 Clean and Jerks
5 Pull Ups
6 Knees to Elbow
7 Thrusters
8 Kettle Bell Swings
9 Ring Dips
10 Back Ext
11 Ball Slams
12 One Legged Squats

Think of the song "On the first day of Christmas"
Every round gets harder

Simple

Workout:

15 Clean and Jerk
4 Rope Climbs
12 Clean and Jerk
3 Rope Climb
9 Clean and Jerk
2 Rope Climb

Load Up

Workout:

Front Squat

3-3-3-3-3-3-3

Can You Snakey?

Can You Dead?
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Holiday Schedule