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Workout
Front Squat 3-3-3-3-3-3-3-3 @ 80%
10 Rounds
3 paralette handstand push-ups
6 deadlifts (225/155)
12 pull-ups
24 double-unders
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Holiday Schedule:
Today: 8 am, 10 am, 12 pm, 5 pm and 6 pm
Tomorrow: 8 and 10 am only, no Kids class
Thursday, Jan. 1: 10 am only
Friday, Jan. 2: 8 am, 10 am, 12 pm, and 5 pm
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500-meter row or 400-meter run
Then,
3 rounds of:
225-pound deadlift, 10 reps
10 handstand push-ups
3 rounds of:
95-pound thruster, 10 reps
10 chest-to-bar pull-ups
Then,
500-meter row or 400-meter run
Holiday Schedule:
Monday and Tuesday: 8 am, 10 am, 12 pm, 5 pm and 6 pm classes
Wednesday, Dec. 31: 8 and 10 am classes
Thursday, Jan. 1: 10 am only
- See more at: http://www.crossfitsantacruz.com/#sthash.6mQyjTE6.dpuf
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Workout
Bench Press 2-2-2-3-3-3-3-3 @ 80%
On the minute for 10 minutes:
200-m sprint run or row
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Holiday Schedule:
Today and Sunday: 8 and 10 am classes
Monday and Tuesday: 8 am, 10 am, 12 pm, 5 pm and 6 pm classes
Wednesday, Dec. 31: 8 and 10 am classes
Thursday, Jan. 1: 10 am only
Darlene
Hope everyone had a nice holiday!
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Workout
20-minute AMRAP:
20 deadlifts (315/225)
40 wall balls (20/14)
20 hang cleans (225/135)
40 wall balls
20 push press (135/95)
40 wall balls
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Holiday Schedule:
Today, Dec. 26: 8 and 10 am classes
Saturday and Sunday: 8 and 10 am classes
Monday and Tuesday: 8 am, 10 am, 12 pm, 5 pm and 6 pm classes
Wednesday, Dec. 31: 8 and 10 am classes
Thursday, Jan. 1: 10 am only
Holiday Schedule:
Today: CLOSED
Friday, Dec. 26: 8 and 10 am classes
Saturday and Sunday: 8 and 10 am classes
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Workout
Clean
2-2-2-2-2-2-2-2 @ 75%
For time:
10-9-8-7-6-5-4-3-2-1
155-pound shoulder-to-overhead
Burpee over bar
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Holiday Schedule:
Today: 8 and 10 am classes
Thursday, Dec. 25: CLOSED
Friday, Dec. 26: 8 and 10 am classes
Saturday and Sunday: 8 and 10 am classes
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Workout
For time:
12 Clean & Jerks
22 Deadlifts
30 Burpees
36 Pull-ups
40 Wall Balls, 20 lb.
42 Box Jumps, 20 in.
42 Kettlebell Swings, 24 kg
40 Ring Dips (jumping)
36 Push-ups
30 Hip Extensions
22 GHD Sit-ups
12 Front Squats
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Holiday Schedule:
12/24 8am 10am
12/25 CLOSED
12/26 8am 10am 12/27 and 12/28 8am 10am
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Workout
Front Squat
2-2-2-3-3-3-3-3 @ 80%
Five round for time of:
40 double-unders
20 GHD sit-ups
100-pound dumbbell snatch, 10 reps
Holiday Schedule
Monday, Dec. 22: Regular schedule
Tuesday, Dec. 23: Regular schedule
Wednesday, Dec. 24: 8 and 10 am classes
Thursday, Dec. 25: CLOSED
Friday, Dec. 26: 8 and 10 am classes
Saturday and Sunday: 8 and 10 am classes
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Workout
Snatch
2-2-2-2-2-2-2-2 @ 75%
Compete as many rounds as possible in 15 minutes of:
250-meter row
24-inch box jump, 10 reps
12 chest-to-bar pull-ups
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Holiday Schedule
Monday, Dec. 22: Regular schedule
Tuesday, Dec. 23: Regular schedule
Wednesday, Dec. 24: 8 and 10 am classes
Thursday, Dec. 25: CLOSED
Friday, Dec. 26: 8 and 10 am classes
Saturday and Sunday: 8 and 10 am classes
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Rest Day
