Overhead squat 4-4-4-4-4

Tabata sit-up
Run 1 mile
Tabata sit-up

Clean 3-3-3-3

Row 1 km
Rest 15 minutes
Row 1 km

3 rounds:
Max pull-ups
Max reps bench press (135/95 lb.)
Max squats in 1 minute

Athletes may work at any pace and rest as needed. 

Rest Day

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"If we require warning labels on toxic or dangerous products like tobacco, why don’t we hold sugar-loaded beverages to the same standard?

As consumption of sugary drinks has doubled in the United States over the past three decades, diabetes rates have tripled, especially in our most vulnerable communities. While big soda profits, California’s health care costs rise, draining the state’s economy.

California’s Sugar-Sweetened Beverages Safety Warning Act (SB 203) will mandate safety warnings on all sugary drink bottles, cans, vending machines, and dispensaries."

Visit CrushBigSoda.com for more information and to take action! 

3 rounds for time: 
Run 400 meters
10 sets of 7 back squats (body weight) + 12 sit-ups

3 rounds for time: 
50 box jumps (24/20 in.)
7 sets of 7 deadlifts (185/125 lb.) + 5 pull-ups

3 rounds for time: 
Row 500 meters
15 sets of 1 hang squat clean + 3 push jerks (75/55 lb.)

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Watch the November Video of the Month

Rest Day

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Thanks to everyone who came to the holiday party! Happy holidays to all!

Get ready to party! Join us at Harbor Cafe at 5 p.m. for the CrossFit Santa Cruz holiday party! 

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Complete 3 rounds of: 
Max handstand push-ups in 5 minutes
Max pull-ups in 2 minutes
Max air squats in 1 minute

Rest two minutes between rounds. Score is total reps of handstand push-ups, pull-ups and air squats. 

Row 5 km

Front squat 6-4-2-4-6