Workout of the Day

Saturday- Last Day of STP

Day 55 of the Burpee Challenge!

Speaking of which, CLICK HERE to see a video describing the history of the burpee and how it helped the Allies win WWII. All those years I taught history and never knew!

7:30-Early Bird Intermediate Class:
Come in and get your WOD done early with Del

8:30 last day of March’s Share the Pain. Bring someone!

WOD- 5 Individually timed rounds of:
20 Wall-balls 20/14 lbs
20 Box Jumps 24/20″
200 Meter run
Rest as needed


A good turn-out Friday for our Share the Pain Tabata WOD. Results below!
South Tahoe CrossFit

The Winter Lean-out Challenge ends today, 3/3/12. Make sure to get your post-challenge picture taken by 3/7/12 if you want a chance at winning the cash!

CLICK HERE to watch a succinct explanation of the Paleo Diet from Dr. Doug Willen. Good stuff!


Share the Pain – Friday

Share the pain continues! Feel free to bring in your friends (or enemies)!

Workout of the Day:
Tabata Push-ups
rest 1 minute
Tabata Sit-ups
rest 1 minute
Tabata Pull-ups
rest 1 minute
Tabata KB Swings

Score is total reps of all movements

Tabata interval is 8 rounds of 20 seconds max effort then 10 seconds of rest

Great job to all athletes performing Open Workout 12.2. If you are going to repeat the WOD it seems that the strategy of taking your time on the first set of 30 reps will help keep your shoulder fresh for when they are needed in the heavier sets. Check out the scores below.

South Tahoe CrossFit


Thursday- STP day 1

Games Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min. For full workout description check out

Share The Pain athletes will complete the following Workout of the Day

10 min AMRAP
10 squats
10 box jumps
5 burpees


Wednesday- Leap Day!

Regular CrossFit Classes

WOD- Rowing Nancy

5 Rounds for time of:

Row 500 meters

15 overhead squats 95/65 lbs

Intermediate Class


Lift/Skill- Sumo Dead-lift high pulls

WOD- 15 minute AMRAP of:

10 SDHP’s

15 Push-ups

20 Lunges

How was the skill work of rope climbs and handstands?  The evening classes experienced some incredible growth in becoming more efficient in both skills.  It was pretty fun too!

Now here is the board for yesterdays WOD.  Shout out to Shannan for stepping up and going for 115lb thrusters and a 30 inch box.  He also talked Justin into using the 30 inch box.  Ouch!



Tuesday- Rahoi

Brandon’s sweat angel from Monday.  Check out the STCF logo!

Day 51 of the Burpee Challenge.  It’s all downhill from here!

Congratulations to Daunelle and Brandon who completed their CF Level I certs this last weekend!

Regular CrossFit Classes

Skill- Attempt 3 rounds of 3 rope climbs and 30 feet of handstand walks.

If you’re unable to walk on your hands them work on your handstand.


Hero WOD-“Rahoi”

Complete as many rounds as possible in 12 minutes of:

12 Box Jumps 24/20 “

6 Thrusters 95/65 lbs

6 Bar-facing burpees

Evening Intermediate Class

Lift/Skill- Kettlebells

WOD- 150 kettlebells for time.

Rest10 minutes then,

2,000 meter row for time

Monday’s Deadlifts and DL/wallball AMRAP and the Intermediate class results below

Monique wiill conduct another climbing wall clinic following the 9:30 WOD.

We have shoes and harnesses, but if you have your own bring them!

Come try out the climbing wall with rock climbing instructor, Monique LeMay. She’s been a climbing guide for Wilderness Outings in Souther California for 15 years. Learn how to safely put on a harness, hook into the auto belay, and learn proper technique to get up the wall efficiently and safely. Climbing will strengthen your upper and lower body, increase your forearm strength for gripping bars, and increase flexibility and test your mental power.  And it’s fun!