Quarter Gone Bad
5 rounds for total reps:
15 seconds of thrusters (135/95 lb.)
Rest 45 seconds
15 seconds of weighted pull-ups (50 lb.)
Rest 45 seconds
15 seconds of burpees
Rest 45 seconds

Rest Day

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Watch “Breaking the Nutrition Barrier” from the CrossFit Journal

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HOLIDAY SCHEDULE
Monday, December 24: 8 and 10 a.m. classes only
Tuesday, December 25: Closed
Wednesday, December 26: 8 and 10 a.m. classes only
Thursday, December 27: 8 a.m., 10 a.m., 4 p.m. Teens and 5 p.m. classes only
Friday, December 28: 8 a.m., 10 a.m. and 5 p.m. classes only

12 Days of Christmas
1 clean and jerk (225/155 lb.)
2 deadlifts
3 burpees
4 pull-ups
5 wall-ball shots (20/14 l b.)
6 box jumps (24/20 in.)
7 kettlebell swings (53/35 lb.)
8 ring dips
9 push-ups
10 hip extensions
11 GHD sit-ups
12 front squats (225/155 lb.)
*Performed like the song

Thruster
3-3-3-3-3-3-3

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HOLIDAY SCHEDULE
Monday, December 24: 8 and 10 a.m. classes only
Tuesday, December 25: Closed
Wednesday, December 26: 8 and 10 a.m. classes only
Thursday, December 27: 8 a.m., 10 a.m., 4 p.m. Teens class, and 5 p.m. classes only
Friday, December 28: 8 a.m., 10 a.m. and 5 p.m. classes only

Every 10 minutes for 30 minutes:
Run 1 mile for time

Rest Day

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Read “Trickle Down Pseudoscience?” from the CrossFit Journal

21-15-9 reps:
D-ball over the shoulder (100/70 lb.)
Strict handstand push-ups

3 rounds for time:
25 single-arm snatches (50/35 lb.)
10 bar muscle-ups

Back squat
5-5-5-5-5-5-5-5-5-5

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Last chance to participate in this month’s nutrition event on Saturday, Dec. 15 from 4-8 p.m. Learn about the importance of grass-fed meat, farm-to-table ingredients, as well as knife skills and food safety. The evening includes a tour of the cattle ranch, then you’ll prepare and cook an exquisite meal with Chef David Stockhausen of Yam & Bean. Cost is $45. Sign up at the gym or with Rose at rose@crossfitsantacruz.com.

Rest Day

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Watch “Running Workshop: Pose to Prevent Injuries” in the CrossFit Journal