Workout

For load:

Overhead lunge
6-6-6-6-6

Workout

For time:
100 double-unders
30 burpees over-the-bar
50 deadlifts (185/125 lb)
30 burpees over-the-bar
100 double-unders

Workout

5 rounds for max reps of:

In 1:30,
200m run
Max reps bar muscle-ups

Rest 2 minutes between rounds.

Rest day or make-up day

__________

Recipe of the Month

It’s June! Here’s to (hopefully) more sun and less gloom.

Regardless of the weather we’re served, serving up this greek chicken and lemon potatoes recipe is sure to brighten your day. Easy prep and delicious!

Workout

For time:
15 front squats (185/125 lb)
10 wall walks
12 front squats
8 wall walks
9 front squats
6 wall walks

Workout

4 rounds for time of:
400m kettlebell farmers carry (53/35 lb)
40 sit-ups

Workout

“Isabel”

For time:
30 snatches (135/95 lb)

Rest day or make-up day

Workout

“Murph”

For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

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Schedule Reminder: Memorial Day

There will be two classes on Monday, May 27: 8:00 and 9:15 a.m. Please sign up in advance on Pike13.

Workout

For time:
21/18 cal echo bike
9 D-ball over-the-shoulder (100/70 lb)*
15/12 cal echo bike
6 D-ball over-the-shoulder
9/7 cal echo bike
3 D-ball over-the-shoulder

*CrossFit Santa Cruz version of a CrossFit.com workout.

__________

Schedule Reminder: Memorial Day

There will be two classes on Monday, May 27: 8:00 and 9:15 a.m. Please sign up in advance on Pike13.

If you plan to do Murph and have your own weight vest, please bring it!