Workout

As many rounds as possible in 18 minutes of:
5 bar muscle-ups
10 hang power snatches (75/55 lb)
15 wall balls (20/14 lb)

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Holiday Adopt-a-Family

CrossFit Santa Cruz has "adopted" a family for the holidays again this year, and we'd love your help! For details, check out the December Newsletter or find information posted at the gym on the wall by the cubbies.

Deadline to contribute is Sunday, December 10.

Workout

For load:

Deadlift
2-2-2-2-2

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Save the Date: CrossFit Santa Cruz Holiday Party

Just under the buzzer! Please join us on Saturday, December 23 from 1:00 - 4:00 p.m. at Hollis's house (address will be written on the board at the gym) .

Snacks and some drinks will be provided; additions are welcomed but not required! If you would like to participate in an ornament exchange, please bring a wrapped ornament.

Rest day or make-up day

Workout

For load:

Back squat
10-10-10-10

Workout

4 rounds for time of:
400m ball carry (30/20 lb)
10 D-ball over-the-shoulder (100/70 lb)
100 ft handstand walk

Workout

“The Chief”

Five 3-minute rounds of:
3 power cleans (135/95 lb)
6 push-ups
9 air squats

Rest 1:00 between rounds

Score is total reps

Rest day or make-up day

Workout

24-21-18-15-12-9-6-3 reps for time of:

Burpees to a 6 in target*

*After each set, complete a 100m double-kettlebell farmers carry (53/35 lb)

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Recipe of the Month

A healthy and delicious side is up for December. Garlic — yes. Butter — absolutely. Carrots — with the prior two in the mix, how can it be bad? Try these garlicky, buttered carrots along with your favorite proteins this month!

Workout

For max reps:
Thrusters (125/95 lb)

Then,

Hang cleans (185/135 lb)

Rest as needed between efforts. One attempt at each.

Workout

7 rounds for time of:
5 box jumps (36/30 in)
3 muscle-ups