Workout

Semifinals Individual Event #6

For time:

20 overhead squats
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row 
20 overhead squats

Time cap: 15 minutes (men); 16 minutes (women)

♀ 125 lb 
♂ 185 lb

Workout

For load:

Back squat
3-3-3-3-3

Rest day or make-up day

__________

Reminder: Monthly Meet-up Next Weekend

• What: Picnic at the Upper East Field at UCSC

• When: Sunday, May 28 at 5:00 p.m.

• Where: Upper East Field at UCSC - Check your May Newsletter for a screenshot.

• Parking: Park in the East Remote lot (there's always plenty of parking). Parking is free on the weekends.

• More info: Bring a blanket or chair to sit on, dinner, a drink if you want one, and plenty of layers. The field is huge so bring field activities if you'd like! 

Workout

Semifinals Individual Event #2

As many reps as possible in 3 minutes of:

5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box

Complete 3 rounds, resting 1 minute between rounds.

Score is total reps across the 3 rounds. 

 ♀ Wear a 10-lb ruck, 24-inch box
 ♂ Wear a 20-lb ruck, 30-inch box

Workout

For load:

Push jerk
5-5-5-5-5-5

Workout

21-15-9 reps for time of:

Deadlifts (225/155 lb)
Burpee box jumps (24/20 in)

Rest day or make-up day

__________

Memorial Day Murph

Have you noticed all the pull-ups, push-ups, squats and running we’ve been doing? Surprise (or not), but we’re prepping for our Memorial Day Murph!

On Monday, May 29th we will hold classes at 8 a.m. and 10 a.m. only and will join much of the CrossFit community in taking part in a hero workout, Murph, in honor of Lt. Michael Murphy and all those that have sacrificed in defending their country.

You can learn more about the workout and Lt. Murphy here.

Workout

As many rounds as possible in 15 minutes of:
3 strict chest-to-bar pull-ups
6 dumbbell floor presses (50/35 lb)
9 dumbbell front squats

Workout

For time with a partner:
300/240 cal bike*

*every 3:00 starting at 0:00 run 300m together

Workout

For time:
10 thrusters (135/95 lb)
90 single-unders
20 thrusters (95/65 lb)
60 double-unders
30 thrusters (45/35 lb)
30 crossovers