Snatch
*Work up to a heavy single from above the knee, from below the knee and from the ground
Nancy
5 rounds for time:
400-meter run
15 overhead squats (95/65 lb.)
Every minute for 10 minutes, alternating:
10 kipping handstand push-ups
20 wall-ball shots (20/14 lb.)
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Congratulations to Tom and Kim on their engagement! We're so happy for you two!
Rest Day
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Watch "Go Pro: Basketball - 10,000 Hours with Devin Williams" posted on CrossFit.com
In teams of 3, for time:
100-calorie row
100 deadlifts (135/95 lb.)
80-calorie row
80 hang power cleans (135/95 lb.)
60-calorie row
60 front squats (135/95 lb.)
40-calorie row
40 push jerks (135/95 lb.)
20-calorie row
20 clusters (135/95 lb.)
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Reminder: We'll have a yoga class at 11 a.m. Saturday, led by Debbie Steingesser!
Rest Day
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Shout out to Meghan Thomas' daughter for this awesome feature in the Santa Cruz Sentinel! Check out the print version to see her amazing photo!
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Watch "The Story of Nuno Costa" from the CrossFit Journal
21 handstand push-ups
21 ring dips
21 push-ups
21-calorie row
15 handstand push-ups
15 ring dips
15 push-ups
21-calorie row
9 handstand push-ups
9 ring dips
9 push-ups
21-calorie row
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This Saturday, Debbie Steingesser will host a Yoga for Athletes class at 11 a.m., following the regular CrossFit classes.
Debbie is coming to us from our friends at CrossFit San Francisco! We couldn't be more excited to her come down. Click the photo for more information on the class and visit this website to learn more about her. Hope to see many of you there!
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NOTE: Wednesday's CrossFit Kids class will meet at 4 p.m. at Cowell's Sandbar. The group should meet at the bottom of the stairs that lead down to the surf spot—not the beach by the Dream Inn.
Every minute on the minute for 9 minutes:
2 snatches (75% of 1-rep max)
Every minute on the minute for 9 minutes:
2 cleans (75% of 1-rep max)
For time:
30 box jumps (24/20 in.)
30 chest-to-bar pull-ups
30 kettlebell swings (1.5/1 pood)
30 front squats (115/80 lb.)
30 toes-to-bars
30 push presses (115/80 lb.)
30 deadlifts (115/80 lb.)
30 wall-ball shots (20/14 lb.)
30 burpees
30 double-unders
Rest Day
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The next round of Ice Age Meals is here! Order by noon on Monday, April 4 and the meals will be at the gym for pick-up on Wednesday, April 6.
20 strict pull-ups
40 strict presses (95/65 lb.)
20 strict pull-ups
*On the minute, perform 20 double-unders
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Click the photo to view the March Video of the Month "The Open 2016 at CrossFit Santa Cruz" or watch on YouTube.
