Handstand walk obstacle course

Tabata squats

2 minutes: 
Max reps burpee pull-overs

1-rep-max deadlift 

Rest Day

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THANKSGIVING SCHEDULE:
Thursday, Nov. 23 - 10 a.m. ONLY
Friday, Nov. 24 - 8 and 10 a.m. classes only
Saturday, Nov. 25 and Sunday, Nov. 26 - Normal weekend schedule

Every minute for 8 minutes: 
5 overhead squats (125/93 lb.)
*Add 20/15 lb. from last week

5 rounds for load and difficulty: 
5 bench presses
5 L pull-ups
*Superset

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Congratulations to Leah and Alison who finished first and second, respectively, in the Glory Days competition! We're so proud of you both! 

15-minute running clock:
1-mile run
10 ring dips
20 power cleans (135/95 lb.)
30 GHD sit-ups
40 kettlebell swings (70/53 lb.)
Max double-unders with remaining time  

12-9-6-3 reps for time: 
Muscle-up
Dumbbell thruster (50/35 lb.)

Rest Day

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Read "Dumbbells: Did You Get the Message?" from the CrossFit Journal

3 rounds, 1 minute at each station: 
Toes-to-bars
Box jumps (30/24 in.)
Deadlifts (185/135 lb.)
Assault bike calories
Rest
*Score is total reps

Overhead squat
10-5-3-1-1-1-3-5-10

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SAVE THE DATE! The CrossFit Santa Cruz Holiday Party is Friday, December 15 at Harbor Cafe. More details coming soon! 

20 minutes of Turkish get-up practice

Every minute for 14 minutes, alternating: 
15/12-calorie row
12 burpees