Tom Roth Tom Roth

Wednesday, March 16

Workout

Every 4 minutes for 5 rounds of:
20 wall balls (20/14 lb)
40 double unders
5 muscle-ups

Each round is for time.

Anouk

Workout

Every 4 minutes for 5 rounds of:
20 wall balls (20/14 lb)
40 double unders
5 muscle-ups

Each round is for time.

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Tom Roth Tom Roth

Tuesday, March 15

Workout

Turkish get-up
4-4-4-4-4

15 hip extensions after each set

Back squat
4-4-4-4-4

15 GHD sit-ups after each set

Dahlberg

Workout

Turkish get-up
4-4-4-4-4

15 hip extensions after each set

Back squat
4-4-4-4-4

15 GHD sit-ups after each set

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Tom Roth Tom Roth

Monday, March 14

Workout

For time:
35 toes-to-bar
35 box jumps
35 deadlifts (135/95 lb)
35 burpees
35 power cleans (135/95 lb)

Workout

For time:
35 toes-to-bar
35 box jumps
35 deadlifts (135/95 lb)
35 burpees
35 power cleans (135/95 lb)

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Tom Roth Tom Roth

Sunday, March 13

Rest day or make-up day

__________

Need to mix up your dinner routine? Try this Bone Broth Noodle Bowl recipe from CrossFit.com.

Elizabeth

Rest day or make-up day

__________

Need to mix up your dinner routine? Try this Bone Broth Noodle Bowl recipe from CrossFit.com.

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Tom Roth Tom Roth

Saturday, March 12

The gym is closed today.

Workout

5k Trail run

Run 10 minutes in one direction, return at a faster pace.

The gym is closed today.

Workout

5k Trail run

Run 10 minutes in one direction, return at a faster pace.

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Tom Roth Tom Roth

Friday, March 11

Workout

Open 22.3

For time:

21 pull-ups 42 double-unders
21 thrusters (95/65 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85 lb)

12 minute time cap

__________

Be There!

What: End of the Open Tacos!
When: Friday, March 11 from 5:30 - 8:30 p.m.
Where: CrossFit Santa Cruz

Tom and Kim

Workout

Open 22.3

For time:

21 pull-ups 42 double-unders
21 thrusters (95/65 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85 lb)

12 minute time cap

__________

Be There!

What: End of the Open Tacos!
When: Friday, March 11 from 5:30 - 8:30 p.m.
Where: CrossFit Santa Cruz

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Tom Roth Tom Roth

Thursday, March 10

Rest day or make-up day

__________

Read The Psychology of CrossFit from CrossFit.com.

__________

Announcement

What: End of the Open Tacos!
When: Friday, March 11 from 5:30 - 8:30 p.m.
Where: CrossFit Santa Cruz

22.1 viewing party

Rest day or make-up day

__________

Read The Psychology of CrossFit from CrossFit.com.

__________

Announcement

What: End of the Open Tacos!
When: Friday, March 11 from 5:30 - 8:30 p.m.
Where: CrossFit Santa Cruz

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Tom Roth Tom Roth

Wednesday, March 9

Workout
"Boat Race"

3 rounds for total time including rest
500m row
400m run

rest 3:00 between rounds

__________

Announcement

What: End of the Open Tacos!
When: Friday, March 11 from 5:30 - 8:30 p.m.
Where: CrossFit Santa Cruz

Bailey and Cody

Workout:
"Boat Race"

3 rounds for total time including rest
500m row
400m run

rest 3:00 between rounds
__________

Announcement

What: End of the Open Tacos!
When: Friday, March 11 from 5:30 - 8:30 p.m.
Where: CrossFit Santa Cruz

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Tom Roth Tom Roth

Tuesday, March 8

Workout

Every minute on the minute for 7 mins of:
1 hang power snatch + 1 overhead squat + 1 hang squat snatch

Build in weight.

__________

Announcement

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

Sal’s first muscle-up!

Workout

Every minute on the minute for 7 mins of:
1 hang power snatch + 1 overhead squat + 1 hang squat snatch

Build in weight.

__________

Announcement

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

Read More