Warm-up
800-meter run or 1,000-meter row
Then,
3 rounds:
10 good mornings
30-second plank hold

Workout
Deadlift
1-1-1-1-1

Open Workout 12.1
7-minute AMReps:
Burpees

Warm-up
2 minutes at each station, 1 minute to clean equipment and rotate:
Bike
Ski erg
Row
Run

Workout
10-minute AMReps:
L-sit muscle-ups

OR

10-minute AMReps:
20-second L-sit
3 strict pull-ups
6 deficit push-ups

Warm-up
For a few rounds:
30 single-unders
20 double-unders
10 shoulder rolls
10 overhead squats w/ a stick

Workout
Overhead squat
5-5-5-5-5-5-5

Warm-up
3+ rounds:
5 good mornings
5 push-ups
5 burpees
100-meter row

Workout
Row 5k

Rest Day

____________

Read “Remembering Mike Fournier” from CrossFit.com

If you’re looking for ways to help out those who have been displaced due to the fires, check out the Santa Cruz Fire Relief Virtual 5K and Community Workout fundraiser.

____________

For time:
30-calorie row
30 single-arm overhead dumbbell lunges
30 burpees
30 alternating dumbbell snatches
30 burpees
30 single-arm overhead dumbbell lunges
30-calorie row

Warm-up
A few rounds with a stick:
10 good mornings
10 shoulder rolls
10 hang muscle cleans
10 overhead squats

Workout
18-minute AMRAP, alternating:
5 power cleans (185/125 lb.)
10 deadlifts (185/125 lb.)
20 push-ups

Follow our Instagram and Facebook pages for updates on class schedules and closures. If you’re registered for a class, you’ll receive an email cancellation if necessary.

____________

Warm-up
3 rounds, with an empty bar:
10 deadlifts
10 hang muscle cleans
10 shoulder presses

Stretch

Workout
3 rounds for quality:
1 minute of plank hold
1 minute of static hang
1 minute of front-rack hold (95/65 lb.)
1 minute static hold at waist (95/65 lb.)
2 minutes rest

21-18-15-12-9-6-3 reps:
Dumbbell squat clean and jerks
Box jumps