5 rounds, each for time and load:
150-foot handstand walk
30-calorie bike
3 sumo deadlifts
*Rest as needed between rounds

3 rounds for time:
Run 200 meters with a D-ball (30/20 lb.)
20 slam balls
20 weighted lunges
20 weighted pull-ups
20 weighted sit-ups
20 weighted cleans

For total load:
Front squat 2-2-2-2-2-2-2-2-2-2

____________

REMINDER: CrossFit Santa Cruz is hosting a CrossFit Kids Seminar on Dec. 8 & 9, which means the gym will be CLOSED for the weekend.

Coach Cara will lead anyone interested in an alternative outdoor workout!
WHEN: Saturday, Dec. 8, 10-11am. 
Ride starts at 10:05am.

WORKOUT: Bike, Run, Bike.
*Alternative option: Bike, Hike, Bike.

EQUIPMENT NEEDED: Bike (cruiser, mountain, road bike all acceptable). Helmet. Bike Lock.

DEETS: Let's meet at the Natty Bridges entrance (Natural Bridges Dr. at Delaware). We will cruise up to Wilder Ranch. Lock our bikes, and hit the trail along the coast. See maps in the Facebook group.

All skill levels welcome! The run can be a walk or hike along the coast. Your choice. We will turn back together!

Rest Day

____________

Read “Recovery Pseudoscience: On Thin Ice” from the CrossFit Journal

4 rounds for time:
50 double-unders
25 pull-ups

____________

HOLIDAY PARTY REMINDER:
The CrossFit Santa Cruz holiday party is at 5 p.m., Sunday, Dec. 9 at Venus Distillery. Family and partners are welcome!

Fight Gone Bad
3 rounds for total reps, 1 minute at each station:
Wall-ball shots (20/14 lb.)
Sumo deadlift high pulls (74/55 lb.)
Box jumps (20 in.)
Push presses (75/55 lb.)
Row for calories
Rest 1 minute

Every 2 minutes for 20 minutes:
1 clean
1 push jerk
1 split jerk

Rest Day

____________

Watch “Technique vs. Intensity” from the CrossFit Journal

____________

SCHEDULE UPDATE: The gym will be CLOSED on Saturday, Dec. 8 and Sunday, Dec. 9 for a CrossFit Kids seminar.

7 rounds:
1 hang muscle clean
1 hang power clean
1 hang squat clean

Dumbbell Elizabeth
21-15-9 reps:
Dumbbell squat cleans (50/35 lb.)
Ring dips

On the minute for 15 minutes*:
4 wall-ball shots (20/14 lb.)
5 kettlebell swings (53/35 lb.)
6 box jumps (24/20 in.)
*Add 1 rep to each movement every minute. Once the interval is missed, go back to 4/5/6 reps.