Workout

12 Days of CrossFit Santa Cruz Christmas

For time:
12 Clean & Jerks
22 Deadlifts
30 Burpees
36 Pull-ups
40 Wall balls (20/14 lb)
42 Box jumps (20 in)
42 Kettlebell swings (24/16 kg)
40 Jumping ring dips
36 Push-ups
30 Hip extensions
22 GHD sit-ups
12 Front squats

Reps performed like the song.

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Holiday Schedule Updates

• Monday, December 23: classes at 8 a.m. and 9 a.m. only

• Tuesday, December 24: classes at 8 a.m. and 9 a.m. only

• Wednesday, December 25: closed

• Thursday, December 26: regular schedule

Workout

30-20-10 reps for time of:
AbMat sit-ups
Box jumps (24/20 in)
Floor presses (35/25 lb)

Rest day or make-up day

Workout

For load:

20 rep back squat at 58% 1 RM

Then,

For time:
10 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
8 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
6 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
4 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry
2 D-ball over-the-shoulder (100/70 lb)
150m D-ball carry

Workout

4 rounds for max reps of:
1:00 muscle-ups
1:00 handstand push-ups
1:00 kettlebell swings (70/35 lb)

Rest 3 minutes

Workout

For time:
20 deadlifts (275 lb)
400m run
20 kettlebell swings (70 lb)
400m run
20 overhead squats (115 lb)
400m run
20 burpees
400m run
20 chest-to-bar pull-ups
400m run
20 box jumps (24 in)
400m run
20 dumbbell squat cleans (45 lb)
400m run

Rest day or make-up day

Workout

For load:

2 squat cleans + 1 jerk
1-1-1-1-1

Workout

5 rounds for max reps of:
1k bike erg
Max L-sit hold

Rest as needed between rounds

Workout

As many rounds as possible in 12 minutes of:
9 dumbbell thrusters (50/35 lb)
1 rope climb