Rest day or make-up day

Workout

For max reps of thruster, alternating between:

Min 1: 10 burpees
Min 2: Death by dumbbell thruster (35/25 lb)*

*First thruster interval, do 1 rep. Second, thruster interval, do 2 reps. Thirst thruster interval, do 3 reps, etc.

Workout

For total reps:

Tabata calorie row
1:00 rest
Tabata AbMat sit-up
1:00 rest
Tabata calorie bike erg
1:00 rest
Tabata jumping lunge
1:00 rest
Tabata pull-up

Workout

“12 Days of CrossFit Santa Cruz Christmas”

For time:

1 Clean and jerk
2 Deadlifts
3 Burpees
4 Pull-ups
5 Wallballs (20/14 lb)
6 Box jumps (20 in)
7 Kettlebell swings (24/16 kg)
8 Ring dips (jumping)
9 Push-ups
10 Hip extensions
11 GHD sit-ups
12 Front squat

Perform reps like the 12 Days of Christmas song!

Rest day or make-up day

Workout

As many reps as possible in 9 minutes of:

1 snatch (135/95 lb)
1 muscle-up
2 snatches
2 muscle-ups
3 snatches
3 muscle-ups…

Continue adding 1 rep each round until time elapses.

Workout

Every 5 minutes for 30 minutes:

400m run

Workout

For load:

Overhead squat
5-5-5-5-5

Snatch balance
1-1-1-1-1

Workout

With a partner

For time:

30 wall walks
50 chest-to-bar pull-ups
70 deadlifts (225/155 lb)
90 box jump overs (24/20 in)
70 kettlebell swings (70/53 lb)
50 strict pull-ups
30 strict handstand push-ups

Sunday Family class postponed until January