On the minute:
1 deadlift (275/185 lb.) + 30 double-unders
2 deadlifts + 30 double-unders
3 deadlifts + 30 double-unders
*Continue until you fail to make the interval

Rest Day

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Watch "200-Pound Victory: Hard Work Wins" from the CrossFit Journal 

For time and reps: 
Max wall-ball shots
Rest 2 minutes
Max duration static hang
Rest 2 minutes
Row 2,000 meters

Find a 1-rep-max shoulder press

Find a 1-rep-max push press

Push press
3-3-3-3-3 at 70% of 1RM

Shoulder press
​​​​​​​3-3-3-3-3 at 70% of 1RM

In a team of 2, 3 rounds for time: 
800-meter run
60 GHD sit-ups
60 hip extensions

*Partners will run together and divide the GHD work any way they'd like. 

Rest Day

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Watch "Mom Wins Obesity and Diabetes Battle" from the CrossFit Journal

Chelsea
Every 1 minute for 30 minutes: 
5 pull-ups
10 push-ups
15 squats

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

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

Build to a heavy snatch
4 snatches, heavy
6 snatches, reduce weight by 5%
10 snatches, reduce weight by 5%
12 snatches, reduce weight by 5%
Max snatches in 2 minutes, reduce weight by 5%

Happy Mother's Day to all our CrossFit Santa Cruz mothers! 

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Team Triple 3
In teams of 2, for time:
3,000-meter row
300 double-unders
3-mile run

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SCHEDULE REMINDER: There is only one 10 a.m. class on Sunday. 

Rest Day

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The gym is CLOSED due to the Pinnacles camping trip. Enjoy your rest day! 

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On Sunday, May 13, there will only be one 10 a.m. class. Happy Mother's Day!