Rest day or make-up day

__________

The Countdown is On… The Open Starts in 21 Days!

Don’t miss out on the fun! Learn more and get registered today. Don’t forget to select CrossFit Santa Cruz as your affiliate AND team.

Interested in being or having a mentor? Let us know here so we can pair you up!

Workout

For time:
43 power cleans (135/95 lb)
50 box jump overs (24/20 in)
43 handstand push-ups
50 box jump overs

Workout

For load and completion:

20 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
20 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
15 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
15 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
10 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups
10 dumbbell bench press (choose load)
5 strict chest-to-bar pull-ups

Superset bench presses and pull-ups. Rest as needed between sets.

Workout

As many reps as possible in 10 minutes of:
2 dumbbell front squats (50/35 lb)
2 ring dips
4 dumbbell front squats
4 ring dips
6 dumbbell front squats
6 ring dips
8 dumbbell front squats
8 ring dips
10 dumbbell front squats
10 ring dips

Continue adding 2 reps per round until time elapses.

Rest day or make-up day

__________

The Open is Coming!

Don’t miss out on the fun! Learn more and get registered today. Don’t forget to select CrossFit Santa Cruz as your affiliate AND team.

Workout

4 rounds, each for time of:
10 strict pull-ups
25 air squats
15 pull-ups
25 air squats

Start every 5 minutes.

Workout

D.T.

5 rounds for time of:
12 deadlifts (155/105 lb)
9 hang power cleans (155/105 lb)
6 push jerks ( 155/105 lb)

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Recipe of the Month

Sweet Beet Salad with Pickled Onions

In the cold of winter when our vegetables are most often consumed warm, it's nice to have a side dish that is closer to a fresh spring salad. While these beets are cooked and perfectly sweet, the fresh herbs and crunchy pickled onions will make you feel like warmer days are coming. 

Pro tip: If you are avoiding sugar, the dressing is still delicious without honey.

Workout

4 rounds for max reps of:
1:00 double-unders
1:00 toes-to-rings
1:00 rest

Rest day or make-up day

Workout

For load:

Box squat
5-5-4-4-3-3-2-2-1-1