Workout

As many rounds as possible in 16 minutes of:
5 deadlifts (275/185 lb)
10 handstand push-ups
15 kettlebell swings (53/35 lb)

Workout

“Tabata This”

Tabata row for calories
Rest 1:00
Tabata squat
Rest 1:00
Tabata pull-up
Rest 1:00
Tabata push-up
Rest 1:00
Tabata sit-up

A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the lowest reps performed in any of the 8 intervals.

Workout

For load:

Every 1:30 for 30 minutes of:
3 position snatch

__________

Thank You!

A huge thank you to everyone who contributed to our “adopted” family this year. We were able to purchase everything on our family’s list, plus an additional $500 for groceries. We hope this makes our family’s holiday merry and bright!

Rest day or make-up day

Workout

For load:

Bench press
10-10-10-10*

*After each set:
100m jog
100m sprint

Rest as needed between efforts

Workout

9-7-5 reps for time of:
Squat cleans (185/125 lb)
Muscle-ups

Workout

16 rounds for time, alternating rounds with a partner, of:

15/12 cal row
30 double-unders

Rest day or make-up day

__________

Deadline is Sunday for 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:

1-rep max shoulder press

Then,

3 rounds for total reps of:

In a 3 minute window:
400m run
Max reps shoulder press (50% of 1RM)

Rest 2 minutes between rounds

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)

_________

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.