Workout of the Day

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Friday, December 19, 2014

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CrossFit Classes:

WOD: Friday Chipper
For Time:

Row 1,000 meters
30 Sumo Deadlift High-pulls (75/55 lbs)
30 Handstand Push-ups
30 Power Snatches (75/55 lbs)
30 Burpees
30 Thrusters (75/55 lbs)

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Mobility Thursday, December 18, 2014

Mobility Classes are at noon and 5pm!

bcf63c1525971473dc64a383ce775973 CrossFit Classes:

WOD: 3 Rounds for Time:
50 Double-unders
20 Ring Dips
20 Pull-ups

Intermediate Class:

WOD: 5 ITRs (Individually Timed Rounds) of:
12 Thrusters
12 Pull-ups
Rest 3 min between each round

Wednesday's WODboard...lots of lifts!

Wednesday’s WODboard…lots of lifts!

 

Intermediate Class working on Snatch Pulls and Power Snatches

Intermediate Class working on Snatch Pulls and Power Snatches

Wednesday, December 17, 2014

Diane Fu can really clean it up!

Diane Fu can really clean it up!

Do you like to clean? This week, morning Open Gyms are focusing on the Clean! And, if you want more cleaning, register NOW for the FuBarbell Seminar, at South Tahoe CrossFit on Sunday, January 18 from 9-5!! Here’s the link: https://fubarbell.pushpress.com/open/event/seminar-at-south-tahoe-crossfit—jan-18-2015

CrossFit Classes:

The Lift: Deadlift 5-5-5-5-5 (increase in weight for each set)
then:

WOD: 5 min AMRAP of:
30 backsquats (155/105 lbs)
as many ground to overhead as possible at (155/105 lbs)

Intermediate Class:

The Lift: 10 min EMOM of
1 hang snatch pull
1 hang power snatches
then:

WOD: 3 500m rows
Rest 3 min between each set

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Tuesday's WODboards: 3 Couplets and Filthy Fifty! Nice work everyone!

Tuesday’s WODboards: 3 Couplets and Filthy Fifty! Nice work everyone!

Three Couplet Tuesday, December 16, 2014

absGive the Gift of Fitness! Between now and December 25th, STCF members can purchase an Elements Gift Certificate for only $175 (includes a 3-day private training session plus two months unlimited membership – valued at $200)

Don’t forget, if you’d like to work on your cleans, come in to any morning Open Gym this week! Tara, Justin, and Dylan will help you improve this essential lift!

Thank you to everyone who has donated unwrapped Christmas presents for our Christmas Cheer Toy Drive. We have two days left! Please bring something in for these children in need! We will be returning the toy bin to Christmas Cheer this Wednesday so the toys can be wrapped and distributed before Christmas! If you’d still like to donate food, we will continue the Food Drive until the New Year! Thank you for spreading the Joy!

CrossFit Classes:

WOD: “Three Couplets”

4 min AMRAP of:
10 push-ups
10 toes to bar
Rest 5 min
then:

4 Min AMRAP of:
2 rope climbs
20 alternating jumping lunges
Rest 5 min
then:

4 min AMRAP of:
5 handstand push-ups
15 sit-ups

Intermediate Class:

WOD: “Filthy Fifty”

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 K2E
50 Push presses
50 Back extensions or Supermans
50 Wallballs
50 Burpees
50 Double unders

Monday's "Karen" and Intermediate WODs

Monday’s “Karen” WOD

Monday's Intermediate Class

Monday’s Intermediate Class

Monday, December 15, 2015

Starting This Week, morning Open Gym Sessions will focus on a specific movement: a lift, a gymnastic movement, or a skill.
This week’s Morning Gym Sessions will focus on Cleans. Each week’s movement will be announced on Monday’s blog.
Come in M-W-F from 8:00-9:30 and/or T-TR from 10:30 to 12:00 to work on your Cleans with either Dylan T, Tara, or Justin!

CrossFit Classes:

The Lift:  10 min EMOM Snatch Complex
Every min on the minute for 10 min
1 power snatch
1 snatch balance
1 hang squat snatch

Use 60-70% of 1 rep max snatch
then:

WOD: “Karen”
150 Wallballs (20/14 lbs)

Intermediate Class:

The Lift: 8×2 Back Squats
Rest 45 seconds between sets
then:

WOD: 21-15-9
OHS
Wall balls
Burpees

Patrick, Daunelle, and Katarina competed in Carson City CrossFit’s first Chlorine and Kilos event. After three grueling WODS that included lifts, rowing, and lots of laps in the pool, Patrick moved on in the top 5 of the men’s division. The final WOD was Grace followed by a 400 meter swim (8 laps in a 50 meter pool). It was a tough fight; he ended up in fifth overall. It was a fun event, but very different from a strict CrossFit event, or swim meet. We’d love to see more people sign up next year from our box! Doesn’t everyone want to do overhead squats in a Speedo?

Chlorine and Kilos, Dec. 12

Chlorine and Kilos, Dec. 12

Representing Tahoe!

Representing Tahoe!