STCF

Wednesday – Back Squats/Tabata

Day 80 of the Burpee Challenge, 4/5ths the there!

Regular CrossFit Classes

Lift- Back squats 3-3-3-3-3

WOD- Alternating Tabata of:

Thrusters 75/55 lbs

Chest to Bar Pull-ups

20 seconds of thrusters, 10 seconds of rest, 20 seconds of chest to bar pull-ups 10 seconds rest, then back to thrusters. Continue in this fashion until 12 rounds are complete, i.e. 6 min. Score is total reps!

Intermediate Classes

Lift/Skill- Overhead squat

WOD- 4 rounds for time of:

10 OH squats

15 push-ups

20 Double-unders (60 singles)

Some pics from Tuesday’s run, toes to bar, KB WOD. Good times!

South Tahoe CrossFit
South Tahoe CrossFit
South Tahoe CrossFit
South Tahoe CrossFit

Here’re the boards for the Reg. Class from Tuesday. Sprints are hard!
South Tahoe CrossFit
 


 .

Tuesday- 10 rounds…

Day 79 of the Burpee Challenge!

Regular CrossFit Class

WOD-10 rounds for total reps of:

1:30 to complete-

SPRINT 100m

10 T2B

Max Effort KBS 24/16kg

-rest 1:30-

Notes: All sprints will start 100m from the gym. The rest interval will be used to walk back to the start. Scoring is total reps of KB swings.

Evening Intermediate Class

WOD- Sprint Day- 5 Individually timed rounds of:

250 meter row

15 Kettle-bell swings

Nice Job on DT. Pretty tough WOD no matter what weight you used. Props to Dylan T., Monica Rehn, Jason, and Shannan for Rx-ing that bad boy.
South Tahoe CrossFit
 


 .

Monday – DT

Day 78 of the Burpee Challenge!

 
Hero: DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.
 

Regular CrossFit Class

WOD – Five rounds for time of:

12 Deadlifts

9 Hang power cleans

6 Push Jerks

*155/110 lb bar for all lifts

Intermediate Class

WOD – Sprint Day- 5 Individually timed rounds of:

250 meter row

15 Kettle-bell swings

 


 .

Sunday – Open Gym/Free WOD

Day 77 of the Burpee Challenge!

8 am- 12.5 CF Games Open WOD for those who need to get it done.

*This is the last week of the Open and therefore the last Sunday we’ll have the 8 am class

9:30 Open Gym/Free Class

Come in and do your own WOD, lift some weight, or join the Free Class.
And… bring a friend!

NOTE: Beginning the first week of April we are expanding the Friday evening class schedule to include a 4 pm class. We’re also switching the 5:30 class to 5 pm. So we’ll have Regular CrossFit classes at 4 and 5 pm Monday-Friday!

*6 pm Intermediate classes will still be Monday-Thursday.

Saturday’s Regular Class Results below.
Sorry, but the wall walks destroyed the Intermediate Class’ scores!

South Tahoe CrossFit

A couple shots from the AMRAP on Saturday

South Tahoe CrossFit
South Tahoe CrossFit
South Tahoe CrossFit
 


 .

Saturday-

Day 76 of the Burpee Challenge. Are you still in it?

7:30 – Early Bird Intermediate Class

Come in early and get ‘er done with Del!

8:30 – Regular CrossFit Class

15 min AMRAP

10 Goblet Squats (as heavy as you can handle)

10 toes to bar

5 wall walks

Evening class getting their WOD on.
South Tahoe CrossFit
Here’s the board for Friday. The poor 6AM class had to deal with cold and icy roads. How’re those ring push-ups?
South Tahoe CrossFit
 


 .