Tom Roth Tom Roth

Monday, March 7

Workout

As many rounds as possible in 12 minutes of:
21 wall balls (20/14 lb)
15 box jumps
9 ring dips

__________

Announcement

What: End of the Open Cookout
When: Friday, March 11 from 4:30 - 7:30 p.m.
Where: CrossFit Santa Cruz

CrossFit Kids

Workout

As many rounds as possible in 12 minutes of:
21 wall balls (20/14 lb)
15 box jumps
9 ring dips

__________

Announcement

What: End of the Open Cookout
When: Friday, March 11 from 4:30 - 7:30 p.m.
Where: CrossFit Santa Cruz

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Tom Roth Tom Roth

Sunday, March 6

Rest day or make-up day

__________

Check out some grit, determination and crazy strength and midline stability: From the Archive: Nicole Carroll's Bodyweight OHS x 15 from CrossFit.com.

22.1 at the 6:30 p.m. class

Rest day or make-up day

__________

Check out some grit, determination and crazy strength and midline stability: From the Archive: Nicole Carroll's Bodyweight OHS x 15 from CrossFit.com.

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Tom Roth Tom Roth

Saturday, March 5

Workout

Every minute, on the minute until failure:
3 push presses

Start with an empty bar and add 20/10 lb each minute.

Hannah and Angel

Workout

Every minute, on the minute until failure:
3 push presses

Start with an empty bar and add 20/10 lb each minute.

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Tom Roth Tom Roth

Friday, March 4

Workout

22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts (225/155 lb)
Bar-facing burpees

Coach Hollis

Workout

22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts (225/155 lb)
Bar-facing burpees

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Tom Roth Tom Roth

Wednesday, March 2

Workout

1:30 max reps handstand push-ups
1:30 rest
1:30 max reps double-unders
1:30 rest
1:30 max reps rope climbs
1:30 rest
1:30 max reps air squats

Saturday playtime

Workout

1:30 max reps handstand push-ups
1:30 rest
1:30 max reps double-unders
1:30 rest
1:30 max reps rope climbs
1:30 rest
1:30 max reps air squats

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Tom Roth Tom Roth

Tuesday, March 1

Workout

Front squat
5-5-5-5-5

After each set, perform 15 hip extensions

Muscle-ups
5-5-5-5-5

After each set, perform 15 GHD sit-ups

Felipe and Andy

Workout

Front squat
5-5-5-5-5

After each set, perform 15 hip extensions

Muscle-ups
5-5-5-5-5

After each set, perform 15 GHD sit-ups

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Tom Roth Tom Roth

Monday, February 28

Workout

2 rounds for time of:
1 mile run
15 clean and jerks (185/125 lb)

__________

If you’re signed up for the Open, make sure you submit your 22.1 score by 5 p.m. on Monday!

If you’re not signed up, it’s still not too late. Sign up here!

Cody and Kim

Workout

2 rounds for time of:
1 mile run
15 clean and jerks (185/125 lb)

__________

If you’re signed up for the Open, make sure you submit your 22.1 score by 5 p.m. on Monday!

If you’re not signed up, it’s still not too late. Sign up here!

Read More
Tom Roth Tom Roth

Sunday, February 27

Rest day or make-up day

__________

If you’re signed up for the Open, make sure you submit your 22.1 scores by 5 p.m. on Monday!

If you’re not signed up, it’s still not too late. Sign up here!

Sal

Rest day or make-up day

__________

If you’re signed up for the Open, make sure you submit your 22.1 score by 5 p.m. on Monday!

If you’re not signed up, it’s still not too late. Sign up here!

Read More
Tom Roth Tom Roth

Saturday, February 26

Workout

As many rounds as possible in 3 minutes of:
3 front squats (165/115 lb)
3 bar muscle-ups

Rest 3 minutes

As many rounds as possible in 3 minutes of:
5 front squats (135/95 lb)
5 chest-to-bar pull-ups

Rest 3 minutes

As many rounds as possible in 3 minutes of:
7 front squats (95/65 lb)
7 pull-ups

__________

Announcement

Save the date: We’ll be hosting an End of the Open BBQ on Friday, March 11!

It’s not too late to sign up to participate. Join the fun and sign up here!

CrossFit Kids

Workout

As many rounds as possible in 3 minutes of:
3 front squats (165/115 lb)
3 bar muscle-ups

Rest 3 minutes

As many rounds as possible in 3 minutes of:
5 front squats (135/95 lb)
5 chest-to-bar pull-ups

Rest 3 minutes

As many rounds as possible in 3 minutes of:
7 front squats (95/65 lb)
7 pull-ups

__________

Announcement

Save the date: We’ll be hosting an End of the Open BBQ on Friday, March 11!

It’s not too late to sign up to participate. Join the fun and sign up here!

Read More