20-minute AMRAP:
7 back squats (for weight, use your 10-rep max)
15 pull-ups

20-minute AMRAP:
7 deadlifts (for weight, use your 10-rep max)
15 push-ups

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Happy New Year!

Rest Day

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Schedule reminder: Only 8 and 10 a.m. classes on New Year's Eve and New Year's Day. 

Elizabeth
21-15-9 reps for time: 
Cleans (135/95 lb.)
Ring dips

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Order Ice Age Meals by noon on Monday, Jan. 11. They'll be delivered to the gym on Tuesday, Jan. 12.

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Schedule reminder: 8 and 10 a.m. classes only tomorrow, Dec. 31.

Run 5 km
*Try for a PR

Rest 2 minutes

30 back squats 

Chelsea
Every minute on the minute perform 5 pull-ups, 10 push-ups and 15 squats

Can you continue for 30 minutes? 20 minutes? How about 10? If you fall behind, keep going for 30 minutes and see how many rounds you can complete. 

If you've finished the workout before, add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, 16 squats every minute on the minute. See if you can go the full 30 minutes. We've seen +3. Any +4s?

Rest Day

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Click on the photo to view the gym's holiday schedule.

For time: 
25 kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang

*Use pull-up bar or rings for straight-arm pull to inverted hang. Use false grip on rings. Use 2-pood kettlebell for swings. 

CrossFit Santa Cruz is CLOSED for the Christmas holiday. 

Enjoy your holiday and we'll see you back here this weekend! We'll be open for 8 and 10 a.m. classes on Saturday and Sunday.

Happy Holidays! 

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Watch the December Video of the Month: Grandpa Tom

For time: 
Run 800 meters
15 pistols, left leg
15 pistols, right leg
25 sit-ups
12 pistols, left leg
12 pistols, right leg
25 sit-ups
9 pistols, left leg
9 pistols, right leg
25 sit-ups
Run 800 meters

A pistol is a one-legged squat with a kettlebell or dumbbell. Use 1.5-pood kettlebell or 55-lb. dumbbell for pistols. 

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Schedule reminder: 8 and 10 a.m. classes only today and we are CLOSED on Dec. 25. Happy holidays!