Workout

3 rounds for time of:
21 hang power snatches (75/55 lb)
50 air squats
L-sit

Workout

For time:
30 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry
20 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry
10 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry

Rest day or make-up day

Workout

4 rounds for time of:
400m run
15 deadlifts (185/135 lb)
30 sit-ups

Workout

Open 25.2 (22.3 repeat)

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Rest day or make-up day

Workout

For load:

Power clean
20-16-12-8-4

Workout

5 rounds for time of:
25 wallballs (20/14 lb)
75 ft handstand walk

Workout

“Cement Mixer”

Every 3 minutes for 7 rounds, each for time:
400m run
12 toes-to-bar

Rest day or make-up day

__________

Sign up for the Open!

Sign up to compete against yourself, your gym-mates, your frenemies or the world! Register here and choose CrossFit Santa Cruz as your affiliate.

Workout

Front Squat
20-16-12-8-4

Workout

Open 25.1

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

__________

The Open is Here!

Sign up to compete against yourself, your gym-mates, your frenemies or the world! Register here and choose CrossFit Santa Cruz as your affiliate.

Rest day or make-up day

Workout

For time:
150 double-unders
30 push press (1/2 bodyweight)
6 legless rope climbs (15 ft)
75 double-unders
15 push press
3 legless rope climbs
50 double-unders
10 push press
2 legless rope climbs

Workout

“Christine”

3 rounds for time of:
500m row
12 deadlifts (bodyweight)
21 box jumps (20 in)

Rest day or make-up day

🔥 Metabolic Mastery: Week 1 - Protein Power! 🔥

It all starts with protein, and we’re diving in headfirst. 💥 Whether you're already a part of the Metabolic Mastery challenge or thinking about joining, it’s time to unlock your full potential!

This week, we’re getting clear on your protein needs and setting the foundation for everything we’ll be working on together. 💪

📅 Thursday at 10 AM – Join us for a meeting to set your protein target.
💥 Can’t make it in person? Join us virtually via Google Meets!
Consistency is the key—track your intake, dial it in, and watch your performance soar! 🚀

💯 If you’re ready to transform your metabolism, increase your strength, and be part of a community of like-minded individuals, now’s the time to take that first step. Don’t wait—join us now! 🙌

Are you ready to MASTER your metabolism? Let’s do this. 🔥

Workout

3 rounds for time of:
25 strict pull-ups
50 push-ups
75 air squats
800m run

Workout

For load:

Overhead squat
20-16-12-8-4

Workout

For time:

30/24 cal bike
30 power snatches (75/55 lb)
30 GHD sit-ups
30 sumo deadlift high pulls
30 toes-to-bar
30 power cleans (75/55 lb)
30 GHD sit-ups
30/24 cal bike

Rest day or make-up day

Workout

“Fran”

21-15-9 reps for time of:
Thrusters (95/65 lb)
Pull-ups

Workout

6 rounds for time of:
8m handstand walk
4 strict muscle-ups
2 deadlifts (335/235 lb)

Workout

“Marguerita”

50 reps for time of:
Burpee + push-up + jumping jack + sit-up + handstand

Rest day or make-up day

Workout

50-40-30-20-10 reps for time of:
Goblet squats (53/35 lb)
Sit-ups

Workout

12-9-6-3 reps for time of:
Bar muscle-ups
Clean and jerks (185/125 lb)

Workout

For load:

Bench press
10-8-6-4-2

Rest day or make-up day

Workout

Open Workout 19.3

For time:
200 ft single-arm dumbbell overhead walking lunge (50/35 lb)
50 single dumbbell box step-ups (50/35 lb, 24/20 in)
50 strict handstand push-ups
200 ft handstand walk

Time cap: 10 minutes

Workout

For load:

Back squat
20-16-12-8-4