Workout of the Day

Monday, Oct. 2

Mariah testing her 1-rep-max back squat

21-15-9 synchronized reps for time of:
Dumbbell snatches
Bar muscle-ups

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Saturday, Sept. 30

Mariah inverted

For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Friday, Sept. 29

Nicole lifting for two

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Thursday, Sept. 28

Chad in a solid split-jerk position

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

Men use a 24-in. box, 225-lb. deadlift
Women use a 20-in. box, 155-lb. deadlift

Tuesday, Sept. 26

There will be a live announcement of Week 2’s Team Series workouts this Wednesday at CrossFit HQ and CrossFit Aptos is invited! Free beer and food provided. Doors open at 4, announcement at 5. RSVP now!

25-min. AMRAP of:
600-m Run
20 Good mornings (25-lb. plate)
2-min. Plank Hold

Monday, Sept. 25

 

Don’t miss Terra Prana Farms at the gym every Saturday!

For time:
50 synchronized wall-ball shots
30 cleans, 135/95 lb.
50 synchronized wall-ball shots
20 cleans, 185/135 lb.
50 synchronized wall-ball shots
10 cleans, 225/155 lb.

Men throw a 20-lb. ball to 10-ft. target

Saturday, Sept. 23

Don’t miss this year’s CrossFit Aptos Halloween party! Details here. 

With a partner:

120 Double-unders, each, relay.
120 Chest-to-Bar Pull-ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15 (95/65 lb.)
120 Double-unders, each, relay