Workout

Front Squat 6-6-6-6-6

Workout

Every 3 mins for 15 mins do:
3 Rope Climbs
12 Box Jump Overs
15 Toes-to-bars

Rest day or make-up day

Saturday, September 26th
Tom’s 40th Birthday Celebration
4:00pm at CrossFit Santa Cruz
Taco truck, music, kids welcome

Plus a free Breath Class 11:15-12:15
All levels

Workout

5 rounds for load
5 bench press
1 power clean + 4 hang power clean
Rest as needed

Use two barbells

Mark your calendars!
Tom’s 40th Birthday Celebration
Saturday, September 26th, 4:00pm at CrossFit Santa Cruz
Taco truck, music, kids welcome

Plus a free Breath Class 11:15-12:15
All levels

Workout

Tabata Ring Support Hold
Rest 1 min
Tabata Double Under
Rest 1 min
Tabata D-Ball Bear Hug Hold
Rest 1 min
Tabata Bike Erg Calorie
Rest 1 min
Tabata Deadhang Hold
Rest 1 min

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

Mark your calendars!
Tom’s 40th Birthday Celebration
Saturday, September 26th, 4:00pm at CrossFit Santa Cruz
Taco truck, music, kids welcome

Plus a free Breath Class 11:15-12:15
All levels

Workout

“Helen”
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Mark your calendars!
Tom’s 40th Birthday Celebration
Saturday, September 26th, 4:00pm at CrossFit Santa Cruz
Taco truck, music, kids welcome

Plus a free Breath Class 11:15-12:15
All levels

Rest day or make-up day

Workout

Front Squat
5-5-5-5-5

Workout

For time:
Run, 400 m
42 Dumbbell Deadlifts, 50/35 lbs
42 Dumbbell Push-ups
Run, 400 m
30 Dumbbell Deadlifts, 50/35 lbs
30 Dumbbell Push-ups
Run, 400 m
18 Dumbbell Deadlifts, 50/35 lbs
18 Dumbbell Push-ups

Workout

Shoulder Press
2-2-2-2-2-2-2-2-2-2