Luis working on his squat

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Workout

8 minutes not for reps, working on perfect technique: 
5 strict pull-ups
5 V-ups
10 tuck-ups
10 hollow rocks

Then,

5 rounds for time:
14 dumbbell walking lunges
14 push-ups

CrossFit Santa Cruz representing at the Aloha Boat Races on Sunday. Tom, Lucas, Wichmann, Dave and Cary all contributed to the team, which placed 5th overall out of about 25 teams. Photo courtesy of Kim Babson

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Workout

1-rep-max snatch

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings (24/16 kg)
12 pull-ups 

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Congratulations to CrossFit Santa Cruz athlete Keith McConaughy on his recent SUP sponsorship! 

We welcomed Jubilee Mae to the world on Saturday 8/15/2015 at 9:06 a.m. She is a precious little being and we are overjoyed to be her parents. Thanks for all the well wishes and support. —Danielle and Leif __________________ Workout

We welcomed Jubilee Mae to the world on Saturday 8/15/2015 at 9:06 a.m. She is a precious little being and we are overjoyed to be her parents.

Thanks for all the well wishes and support.

—Danielle and Leif
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Workout

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.