Workout

For time:

800m run

Then,
3 rounds of:
15 hang power snatches (95/65 lb)
15 bar-facing burpees

Then,
800m run

Workout

15-12-9-6-3 reps for time of:
Deadlift (275/185 lb)
Deficit handstand push-ups (3 in)

Workout

As many reps as possible in 12 minutes of:
Pullovers

Rest day or make-up day

Workout

For time:
400m walking lunges

__________

Congratulations are in Order

From July 14-16, Brad, Melissa and Angel were in Maryland for their karate association’s annual summer camp. Brad and Angel were up for promotion at this year’s event. Brad earned his fifth-degree blackbelt and Angel earned her first-degree blackbelt. Huge congratulations; we are so proud of you both!

Workout

Part 1

For load:
1 rep-max shoulder press

Then,

1 rep-max push press

Part 2

2 rounds, each for max reps:
Shoulder press (50% of 1RM)
Push press (50% of 1RM)

Rest as needed throughout

Workout

“Calamari”

As many rounds as possible in 15 minutes of:
40/30 calorie row
20 thrusters (75/55 lb)
10 bar muscle-ups

Workout courtesy of CompTrain

Rest day or make-up day

__________

Reminder: Wharf-to-Wharf is Sunday

If you’re signed up for Wharf-to-Wharf (or just want to say hi), meet up with the CrossFit Santa Cruz crew at the start at 8:00 a.m. on the corner in front of Ideal Bar and Grill for a good luck fist bump and team pic! Email Coach Leah for more details.

Workout

5 rounds for time of:
15/12 calorie bike erg
50 ft dumbbell overhead walking lunge (50/35 lb)
30 sit-ups

__________

Reminder: Wharf-to-Wharf is Sunday

If you’re signed up for Wharf-to-Wharf (or just want to say hi), meet up with the CrossFit Santa Cruz crew at the start at 8:00 a.m. on the corner in front of Ideal Bar and Grill for a good luck fist bump and team pic! Email Coach Leah for more details.

Workout

“Nate”

As many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70/53 lb)