Tom Roth 7/30/23 Tom Roth 7/30/23

Monday, July 31

Rest day or make-up day

Rest day or make-up day

Tom Roth 7/29/23 Tom Roth 7/29/23

Sunday, July 30

Workout

For time:

800m run

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

Then,
800m run

Workout

For time:

800m run

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

Then,
800m run

Tom Roth 7/28/23 Tom Roth 7/28/23

Saturday, July 29

Workout

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

Workout

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

Tom Roth 7/27/23 Tom Roth 7/27/23

Friday, July 28

Workout

As many reps as possible in 12 minutes of:
Pullovers

Workout

As many reps as possible in 12 minutes of:
Pullovers

Tom Roth 7/26/23 Tom Roth 7/26/23

Thursday, July 27

Rest day or make-up day

Rest day or make-up day

Tom Roth 7/25/23 Tom Roth 7/25/23

Wednesday, July 26

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

For time:
400m walking lunges

__________

Congratulations are in Order

Tom Roth 7/24/23 Tom Roth 7/24/23

Tuesday, July 25

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

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

Tom Roth 7/23/23 Tom Roth 7/23/23

Monday, July 24

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

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

Tom Roth 7/22/23 Tom Roth 7/22/23

Sunday, July 23

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.