CrossFit Santa Cruz

Motley Crew

Workout:

Complete the Couplet:
Burpie Box Jump 21-18-15-12-9-6-3
Pull Up 3-6-9-12-15-18-21

Burg Nation

Workout:

How many rounds in 20 minutes of:

12 Hang Squat Clean
7 Pull Ups
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There has been a change to the Morning Trainer Schedule
Check the Monthly Schedule

Thank You!

Workout:

Clean and Jerk
2-2-2-2-2-2-2-2-2-2

Admiration

Workout: "Nancy"

5 rounds

400 meter run
15 Overhead Squat

Are we there yet?

Workout:

1000 meter Run
30 Burpies
Lunge 100 feet
Frog Jump 100 feet
30 Burpies
1000 meter Run

The Three Musketeers

Workout:

Complete 50-40-30-20-10 reps of:
Kettlebell Swing
Glute Ham Med Ball Sit Up
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We had three people get there first pull ups today. What a good day!

Bring It B

Workout:

Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute
Rest

10 minutes of:
12 Clean
10 Dip

then...
Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute

Are You Ready?

Workout:

Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute
Rest

10 minutes of:
12 Deadlift
10 Push Up

then...
Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute

Travel Wise

Workout:

Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute
Rest

10 minutes of:
12 Power Snatch
10 Pull Up

then..
Kettlebell Swing; 1 minute
Glute Ham Med Ball Sit Up; 1 minute

Kettle What?

Workout:

Clean
Push Press
Push Jerk
Spilt Jerk
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Without putting the bar down complete all exercises above. Add weight until you find a max