Workout

As many reps as possible in 12 minutes of:
1 rope climb
3 front squats (135/95 lb)
3 push presses (135/95 lb)
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses 

Continue until time expires, adding 1 squat and 1 press each round. 

__________

Introduction to CrossFit

Who: Anyone interested in giving CrossFit Santa Cruz a try!
What: A 90-minute introductory session for participants of any level
When: Saturday, September 30 from 10:30 a.m. to noon
How: Email info@crossfitsantacruz.com for more information or to get signed up

Workout

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches (70/50 lb)

Workout

For load:
Weighted pull-up
5-5-5-5-5

For distance:
Broad jump
3-3-3-3-3

Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.  

Rest day or make-up day

Workout

Every minute on the minute for 20 minutes of:
Minute 1: 20/15 calorie bike
Minute 2: 3 rope climbs
Minute 3: 5 bench presses (185/125 lb)
Minute 4: Rest

Workout

10 rounds, each for time, of:
Hill sprint

Rest 90 seconds between each effort.

__________

We will meet at the gym and run a hill nearby. There will be an in-gym option for those unable to run. Hope to see you on Saturday!

Workout

Practice handstand skills for 15 minutes.

Then,

Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of: 
Squat cleans (185/125 lb)
Wall-facing handstand push-ups

*Any time you complete the round of 10/10, start over again at 2 reps.

Rest day or make-up day

Workout

2023 Games test: “Intervals”

For time:   
21 box jump-overs (24/20 in, must step down)   
15-calorie row
9 burpee box jump-overs (48/36 in)
21 box jump-overs (24/20 in, must step down)   
15-calorie row
9 burpee box jump-overs (48/36 in)

Rest until 6-minute mark, then:

9 burpee box jump-overs (48/36 in)
15-calorie row
21 box jump-overs (24/20 in, must step down)   
9 burpee box jump-overs (48/36 in)
15-calorie row
21 box jump-overs (24/20 in, must step down)   

Workout

For load:

Press
5-5-5

Push press
3-3-3

Push jerk
1-1-1

Attempt to increase the load after each successful set.

Then,

Max set of L-sit pull-ups