Workout

For total rounds and reps:

AMRAP 5:
5 single arm kettlebell swings
10 up-downs to plate

Rest 3:00

AMRAP 4:
10 Russian kettlebell swings
10 up-downs to plate

Rest 3:00

AMRAP 3:
Max distance single kettlebell carry

__________

Learn About Nutrition!

Coach Leah will be holding a Nutrition Basics talk for CrossFit Santa Cruz members on Tuesday, October 5 at 7:15 p.m.

Topics will include:

• CrossFit’s nutrition prescription

• Why what you eat matters

• How you can get started or refine what you’re already doing

• Q&A

If you’re planning to attend, please sign up in advance on Pike 13!

Workout

5 rounds for time of:
500/350m Row

*After each row, perform 75 double-unders

Workout

50-30-20 reps for time of:
Thrusters (65/45#)
Pull-ups

__________

Mark Your Calendar!

Coach Leah will be holding a Nutrition Basics talk for CrossFit Santa Cruz members on Tuesday, October 5 at 7:15 p.m.

Topics will include:

• CrossFit’s nutrition prescription

• Why what you eat matters

• How you can get started or refine what you’re already doing

• Q&A

Rest day or make-up day

__________

Ever wonder about the infamous 21-15-9 rep scheme? Read Formula for Fitness from CrossFit.com to learn more about it.

Workout

2 rounds for time with a partner:
100/80 calorie row
50 handstand push-ups

*One partner works while the other partner rests.

__________

Mark Your Calendar!

Coach Leah will be holding a Nutrition Basics talk for CrossFit Santa Cruz members on Tuesday, October 5 at 7:15 p.m.

Topics will include:

• CrossFit’s nutrition prescription

• Why what you eat matters

• How you can get started or refine what you’re already doing

• Q&A

Workout

For time:
30 strict muscle-ups

Workout

9 sets, each for load of:

Back squat
10-5-3-1-1-1-3-5-10

__________

Mark Your Calendar!

Coach Leah will be holding a Nutrition Basics talk for CrossFit Santa Cruz members on Tuesday, October 5 at 7:15 p.m.

Topics will include:

• CrossFit’s nutrition prescription

• Why what you eat matters

• How you can get started or refine what you’re already doing

• Q&A

Rest day or make-up day

__________

Read Stronger Body, Stronger Mind: The Connection Between Exercise and Mental Health from CrossFit.com.

Workout

3 rounds for time of:
25 dumbbell push jerks (50/35 lbs.)
50 double-unders
25 weighted step-ups (24/20”)
50 double-unders

Workout

3 rounds for time of:
15/11 calorie bike
12 power snatches (95/65 lbs.)
9 burpees