STCF

Tuesday, October 24,2017

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WOD-

Front Squats 5-5-5-5

Then: 12 min AMRAP of:

12 goblet squats

12 Kettlebell  swings

24 Double unders

Michele is back so come join her for mobility today at 12:00 and 5:00pm

Monday’s WOD boardimg_1661.jpg

Monday, October 23,2017

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Workout of the Day

Push Jerk 3-3-3-3-3
then
10 min ascending AMRAP
3 push jerks (135/95)
3 chest to bar pull-ups
6 push jerks (135/95)
6 chest to bar pull-ups
9 push jerks (135/95)
9 chest to bar pull-ups
keep adding 3 reps of each exercise until 10 min has expired

 

Sunday, October 22,2017

Every Sunday is Share the Kool-Aid Sunday at South Tahoe CrossFit! Bring a friend and try a class for FREE*!

*visiting CrossFitters must still pay the drop-in fee…

Sunday’s Schedule of Classes:

8:30-9:30 CrossFit Class

10:00-11:00 CrossFit Class

8:00-11:00 Open Gym

Saturday, October 21,2017

tough

 

WOD –

Lynne -5 rounds for reps of:

Max reps body weight bench press

Max pull ups

This is not timed. Rest as needed between sets.

Friday’s WOD board

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Friday, October 20, 2017

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WOD-15 Min. AMRAP of:

1000m. row

40 deadlifts (115/85)

30 hang power cleans (115/85)

20 thrusters (115/85)

***Round 2 will start back on the rower.

 

Conditioning WOD-

50-40-30-20-10 of:

Sit ups

DB push press

DB step ups

Cal on bike

Thursday’s WOD board

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