Rest day or make-up day

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Keep Up with Us on Social

If you don’t already, follow @crossfitsantacruz on Instagram and keep up with all the gym news!

Workout

4 round for total reps of:

1:00 pistols
1:00 toes-to-bar
1:00 dumbbell push-ups
1:00 rest

Workout

For load:

Every minute on the minute for 20 minutes of:
1 snatch

Workout

For time:

Accumulate 60-45-30-15 seconds of:

Parallette handstand hold in freespace
Front rack hold (1.5 x bodyweight)
Inverted ring hold
Double kettlebell hold

Rest day or make-up day

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CrossFit Open Reflections

Did you take part in the CrossFit Open? Then you might relate to this article about one athlete’s experience with Open Test 23.3: How Six Miserable Minutes Made Me a Better Athlete.

Workout

Quarterfinals Individual Test 3

5 rounds for time of:
5 burpee box jump-overs (30/24 in)
1 clean and jerk* (275/185 lb)

*Add 1 clean and jerk after each round.

Time cap: 10 minutes

Workout

Quarterfinals Individual Test 5

For time:
21 deadlifts, weight 1 (lightest)
21 chest-to-bar pull-ups
15 deadlifts, weight 2
15 bar muscle-ups
9 deadlifts, weight 3 (heaviest)
9 rope climbs (15 ft)

Weights:
Men: 225, 275, 315 lb
Women: 155, 185, 205 lb

Time cap: 15 minutes

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Meal Train for Lucas, Anouk and Baby Girl

Our friends, Lucas and Anouk, expect the arrival of their baby girl any time now! To support them as they transition to a family of three (humans), plus Tony, of course, we have set up a Meal Train for them.

If you’d like to participate, please learn more and sign up here.

Last, but certainly not least, Cody Jussel is our final CrossFit Santa Cruz quarterfinals qualifier! Cody placed in the top 10% of athletes in the women’s 40-44 division. So proud!

Once again, a huge congrats to everyone that represented CrossFit Santa Cruz in the Open, and we wish our qualifiers luck in the next round of competition!

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Workout

Quarterfinals Individual Test 2

As many rounds as possible in 12 minutes of:
8 dumbbell snatches, arm 1 (70/50 lb)
8 overhead walking-lunge steps, arm 1
8 dumbbell walking-lunge steps, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

Next is Lucas Zepeda who finished in the top 10% of the men’s 35-39 division qualifying him for quarterfinals competition. Only time will tell if baby girl Zepeda supports her dad’s 2023 competitive CrossFit journey or not. Either way, we’re so proud of you!

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Rest day or make-up day

Next up is Rob Miller, whose triumphant return to semi-competitive CrossFit placed him in the top 3% of men 35-39 and top 4% of all men worldwide. Impressive!

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Workout

5 rounds for time of:
21/15 calorie Echo bike
7 power cleans (205/145 lb)