Workout of the Day

Saturday,December 9,2017

 

Christmas Party is 1 week away!! December 15th at 5:30pm. 

WOD-For Time:

1,200 meter row

then

3 rounds of:

10 medball cleans (20/14)

15 pull-ups

20 jumping lunges

25 abmat sit-ups

Friday’s WOD board

Friday, December 8,2017

Partner McGhee

30 Min AMRAP

With one person working at a time and completing a full round before switching.

Complete:

5 Deadlifts (275/195)

13 Push-ups

9 Box jumps (24/20)

Conditioning class

4 rounds:

400m run

15 ring rows

15 DB thrusters

20 DB walking lunges

30 sec plank hold

Thursday’s WOD board

Thursday, December 7,2017

Snatch day!

Take 15 min to work up to 1 rep max squat snatch for the day

then

3 Rounds for time of:

50 Double-unders

10 Toes to bar

5 squat snatches @ 75% of today’s 1 RM snatch

There will not be any mobility classes today. Sorry for any inconvenience.

Click the link to check out our December Crossfitter of the month- James Roberts

http://www.southtahoecrossfit.com/crossfitter-month-december-james-roberts/

Our Christmas party will be Friday December 15th . Details on the board at the gym. Don’t forget to sign up to bring something for the potluck.

Please bring an unwrapped gift for Toys for Toys and we will enter you in a raffle to win some great prizes.

Wednesday’s WOD board

Wednesday, December 6,2017

5 ITR of:

300 meter row

15 russian kettlebell swings (53/35)

10 burpees over the rower

Rest 3 min between rounds

Conditioning class

21-15-9

Row cal

burpees

Rest 2 min

21-15-9

Assault Bike cal

Wallballs

Rest 2 min

50-40-30-20-10

Air squats

Sit ups

There will be no mobility classes this week. Sorry for any inconvenience.

Tuesday’s WOD board

Tuesday,December 5,2017

Power Cleans 3-3-3-3

then

For Time:

21-15-9 reps of:

Power Cleans (115/85)

Pull-ups

Mobility classes are cancelled for this week. We are sorry for any inconvenience.

Monday’s WOD board