Nice to see some handstand push ups again

WOD (3 rounds):

• 6 handstand push ups
• 9 dead lifts (225 lbs)
• 12 pull ups
• 15 wall balls
• 600m run

Operation Japan Relief

CrossFit Santa Cruz Central put on a fundraiser this morning to benefit the people of Japan. It was a fun time and it felt good to be able to help out.

CrossFit SCC

Workouts:
Just get em done as fast or slow as you like! In any order too.

WOD 1: 1K run or row.
WOD 2: 10 push ups and 1 rope climb 4 rounds
WOD 3: 30 dumbbell cleans…weight is your choice
WOD 4: 5 HSPU and 20 air squats 4 rounds
WOD 5: 30 double unders and 10 sit ups 3 rounds.
Bonus Workout- 30 Burpees for time.

It costs $20 to "buy in". For every completed workout you get a poker chip. When you have five, you are dealt 5 cards. Your hand is recorded and the best hands win a prize.

   

Rain!

More rain again today. Blah.

Pre-game: Work up to a 165 lb clean and jerk. Do 5-4-3-2-2-1 reps. This is prep work for the Cross Fit Open games WOD we are doing on Friday.

WOD 1: 50 double unders then AMRAP in 5 mins:

• 200m row
• 10 box jumps

WOD 2: 10 suicides then AMRAp in 5 mins:

• 10 wall balls (20 lbs)
• 1 rope climb

Dead lifting

WOD: 3 sets of 5 dead lifts (265 lbs)

WOD 2: 30 burpee pull ups

Bench press and some running

WOD:
Work up to 2 sets of 5 across in the Bench Press.
Then, remove 10% from the bar and do
20 reps of bench, followed by a 1k run.

Team Workout

WOD:
Team A runs Caldwell Loop (1000m)
While Team B gets as many rounds as possible per member of:

• 5K2E
• 10 wtd lunges (20/30)
• 20 dbl unders

Rest 2 min
Switch… team B runs while team A gets AMRAP
Rest 2min

Team A rows 1000m per person
While Team B gets as many rounds as possible per member of:

• 10 wallballs
• 7 pullups

Switch…team B rows while team A gets AMRAP

Every round plus rep counts

CrossFit Games Open Workout #2

This WOD kicked my ass.

WOD (AMRAP in 15 minutes):

• 9 dead lifts (155 lbs)
• 12 push ups (at the bottom, you must lift both hands off the ground before pushing up)
• 15 box jumps

After 15 minutes, I had completed 5 rounds + 9 dead lifts + 12 push ups + 4 box jumps.