Workout of the Day

Friday- Pick a skill/100 Burpees!

Robin getting another box jump done during McGhee on Thursday!

South Tahoe CrossFit

CrossFit Class: Skill- You pick ’em
This is a chance to work on a skill/movement you struggle with.
Handstands, rope climbs, L-Sits, Muscle ups, and kipping pull-ups are some suggestions.
WOD- Then 100 burpees for time.

Intermediate Class: Skill- Front squats
WOD- For time: Descending front squats and burpees.
15 front squats, 15 burpees, 14 and 14, etc down to 5 of each.
Have fun!

 

CrossFit and Intermediate class results below!

South Tahoe CrossFit
South Tahoe CrossFit

Thursday- McGhee

Regular CrossFit Class

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

Hero: McGhee

30 min amrap

    275 pound Deadlift, 5 reps

    13 Push-ups

    9 Box jumps, 24 inch box

Evening Intermediate Class

WOD- For time

Row 1,000 meters

50 thrusters (bar only)

20 pull-ups

Here’s the board for Wednesday’s WOD.  How about those hang squat clean thrusters?

And here’s the board for the evening intermediate class. Nice job!

Wednesday – Cleans/Hang Squat Clean Thrusters…

CrossFit Class

Lift- Cleans: Take 20 minute to find a 1 rep max clean

WOD- 15 minute AMRAP of:

15 hang squat clean thrusters 95/65 lbs

30 double-unders

Intermediate Class

Skill- Burgener work with PVC pipe/bar

WOD- 12 minute AMRAP of:

10 snatches

15 Kettle-bell swings

Scores for the Evening Intermediate class below

Here’s the board for Tuesday’s regular class.

Back Squat/3 rounds of kb’s, pull-ups, PP’s

CrossFit Class

Lift-Back Squat 20 rep max

Warm up then pick a weight that you think you can get 20 reps on*

 *Maybe 60 to 70% of your 1 rep max.

Only one attempt!

WOD-3 rounds of :

50 KBS 53/35 lbs

30 Pullups

15 Push Press 135/95 lbs-no rack

We will be doing a 20 rep max back squat once a week for the next month.  So warm up, get a spine, and go for it. If you fail miserably, next week adjust accordingly.  If it was too easy then pile on some weight next week. This is a great way to test yourself mentally and physically.

Evening Intermediate Class

Lift/Skill- Cleans

WOD- Fifteen minute AMRAP of:

10 cleans

15 wallballs

20 box jumps

Monday’s results below.  Nice turn-out!

Monday- Randy

CrossFit Class

Lift-  Snatches

Take 20 minutes to build to a 1 rep max squat or split snatch

Hero WOD- Randy

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

For time:

75 Power snatches 75/55 lbs

Intermediate Class

WOD- Sprint Day

For time- 8 rounds of

200 meter run

6 burpees

30 seconds rest between each round

A shot from Sunday’s team AMRAP

 Russ and Deb got 13 rounds Rx, nice job!