Workout of the Day

Tuesday, March 31, 2015

Today was the last day of the 2015 CrossFit OPEN! Congratulations to everyone who completed this season of OPEN WODs… regardless if you were registered online, or a participant of our goofy team competition! Please make sure to either RSVP to this Saturday’s event on our Facebook page (Final Team Competition Event) or on the WODboard at the gym. Please let us know if you are interested in either participating as a competitor or as a spectator at the event in either the Facebook page or on the WODboard. Don’t forget that you will need to dress to impress at this event!!

Finally, we are going to be starting a monthly Sunday clinic with our trainers. We are looking to either host a gymnastics or endurance clinic in April. Please let us know which you would be interested in doing – either on Facebook or the WODboard at the gym.

The Gym was lit up with Rainbows this morning!

The Gym was lit up with Rainbows this morning!

CrossFit Classes:

The Lift: Snatches
15 min EMOM

First 5 mins:
1 snatch EMOM @ 70% of 1 rep max
2nd 5 mins:
1 snatch EMOM @ 75 % of 1 rep max
3rd 5 mins:
1 snatch EMOM @ 80% of 1 rep max
then:

WOD: For Time:
80 – 12 Ft. Wallballs (20/14lbs)

Intermediate Class:

WOD:28 min EMOM
1st min:
7 power cleans
2nd min:
7 pull-ups
3rd min:
Row 100m
4th min:
20 sit-ups
Rinse and repeat for 28 minutes – No Score

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These smiles are real…even though 15.5 was REAL tough!

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That’s a WRAP for the 2015 OPEN! Meet us here this Saturday for a fun-filled Finale!

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OHS 10 min EMOM at the noon class!

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Monday’s WODboard

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Monday’s Intermediate WODboard

Monday, March 30, 2015

  • overThis is it… our last Monday of the 2015 CrossFit OPEN! Make sure to close the OPEN season out with a score for 15.5!
  • If you need to redo or make-up the OPEN WOD, please do so at one of the Open Gyms. 
  • Also, if you are registered for the online competition, make sure you submit your score by 5pm Monday!
  • If you want to give your team another point, make sure to wear your team’s “Swag”!

Finally, we need to know who will be attending next Satuday’s Final Team Competition. Word on the street is that all who want to participate will get the chance… Please RSVP on Facebook, or verbally to a STCF staff.

Thank you and we are looking forward to a FUN-filled competition!!

CrossFit Classes:

20 min AMRAP of:

400 meter Run
30 KB Swings (70/53lb)
20 Box Jumps (24/20″)

Intermediate Class:

The Lift: 10 min EMOM
3 OHS every minute
then:

WOD: For Time:
21-15-9
Burpees
Box Jumps
Stationary Lunges-per leg

Josh makes 15.5 look FUN!

Josh makes 15.5 look FUN!

Sunday Funday WODboard

Sunday Funday WODboard

Share the Pain Sunday, March 29, 2015

somedayCrossFit Classes:

Every Sunday, CrossFit Classes are Fun and Free to South Lake Tahoe locals interested in South Tahoe CrossFit!
Why not join us for a Free WOD this Sunday?

This Sunday’s Schedule of Free* Classes:

8:00 – 11:00: Open Gym + 15.5 Make-ups and Redos (don’t forget your team “swag”!)
8:30-9:30: Free Class for locals interested in CrossFit*
10:00-11:00: Free Class for locals interested in CrossFit*
* Drop-in fees still apply to CrossFit visitors from out of town.

STP, Day 3, Saturday, March 28, 2015

15.5 at 5:00! Veni, vidi, vici!

15.5 at 5:00! Veni, vidi, vici!

  • Congratulations to everyone who successfully completed 15.5 today!
  • If you haven’t done it yet, make sure to come in and get it done before 5pm on Monday.
  • Also, please let us know if you plan on attending the Final Team Competition at the gym on April 4th, starting at 9:00! You can RSVP on Facebook or simply tell us!
  • Finally, there is a sign-up sheet in the gym for the Rock Tahoe 1/2 Marathon Aid Station we will be manning on June 20th!  Please sign up and show your support to this new event in which several of our athletes will be participants!

CrossFit Classes:

WOD:15 min AMRAP
10 Toes to Bar (knee raises)
20 Kettlebell swings (53/35 lb)
30 Double-Unders (60 singles – STP)
Shuttle run two times across courtyard and back.

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15.5!! Friday, March 27, 2015

It’s been a fun five weeks! The CrossFit OPEN is almost over with the announcement of 15.5! We are proud of everyone’s efforts through every workout! Some of you will be using these last five weeks as a starting point in your CrossFit journey. Others will use it to see how far they’ve come since last year, or maybe how far they need to go to get back to where they were… Regardless of where YOU actually end up on the leaderboard, be proud of yourself and your teammates. You showed up, you worked your a*$ off, and hopefully, you had some fun and surprised yourself. That’s why we do this. (Well, some of us want to have biceps like Samantha Briggs!)

Our Three-Team Gym Competition will come to a close on Saturday, April 4th, a week after the closing of the CrossFit OPEN. Please plan on attending and either RSVP to the event on Facebook (click here) or let us know verbally by next Monday, March 30th. Six-person teams will be going head-to-head in a grid-style WOD starting at 9:00AM. Teams will be chosen by the team captains, and anyone has a chance to be placed on a team. (That’s why we need to know who will be attending!) Teams will earn points for costumes, spirit, and performance at this final event! We hope to make this an annual event, so let’s make this first one memorable!

And now, 15.5:

But, they will say, "Yeah, it's Rowing and THRUSTERS!" for 15.5!

But, they will say, “Yeah, it’s Rowing and THRUSTERS!” for 15.5!

Rx’d
Men use 95 lb.
Women use 65 lb.

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Scaled
Men use 65 lb.
Women use 45 lb.

Super Scaled (for non-online OPEN participants)
Men use 45 lb.
Women use 25 lb.

Masters 55+
Men use 65 lb.
Women use 45 lb.

Scaled Masters 55+
Men use 45 lb.
Women use 35 lb.

Teens
Boys use 65 lb.
Girls use 45 lb.

Scaled Teens

Boys use 45 lb.
Girls use 35 lb.

Rules:

  • This workout begins seated on the rower with the monitor set to zero calories.
  • At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing.
  • Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth.
  • Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
  • There is no time cap for this workout.
  • This workout ends when the final rep of the thruster is locked out overhead.
  • Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

 

Wednesday's STP Day1 WODboard

Thursday’s STP Day1 WODboard

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