Rest Day

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Read “Row Pro: Calories vs. Meters” from the CrossFit Journal Archives

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In observance of Labor Day, we will only have one 9 a.m. class on Monday, September 7.

Warm-up
For 2 or 3 rounds, 20 seconds at each station:
Jog with jump rope
Single-unders
Jumping jack feet
Backward singles

Workout
15-minute AMRAP:
40 double-unders
20 dumbbell push presses (50/35 lb.)
10 toes-to-bars

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

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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.

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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