Workout of the Day

Friday- Team Fran

Day 5 of the Burpee Challenge

EVERYONE should at least give this Challenge a shot for 30 days. The Fire-breathers can go all the way to 100. Come on, let’s get ‘er done!

CrossFit Classes:
WOD- Team Fran
15 minute AMRAP
In teams of 2 with only 1 person working at a time complete as many rounds of:
“Frans” 21-15-9
Thrusters(95/65 lbs
as possible in 15 minutes


Intermediate Class:
Lift/Skill- Overhead squats 5-5-5
WOD- 3 rounds for time of:
500 Meter row
50 Lunges
25 Wall balls


A few pics from Thursday’s WOD…

Perry getting his goblet squats done, Scotty up the rope and Amy finishing KB swings. Nice!

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Scott loving the Turkish get-ups, while Amy does goblet squats!

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5pm class warming up for the WOD. Big turn-out!

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Results from Thursday’s WOD below

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Thursday – AMRAP

CrossFit Kids is rockin’!

The kids are getting fit and having a blast. Notice Heather Hart’s son, Kash flashin’ the guns. Is being a ham nature or nurture? The eternal question!
South Tahoe CrossFit Kids!

4th Day of the Burpee Challenge!

WOD- 20 minute AMRAP of:
10 Turkish Get-ups*
20 Goblet squats
30 Kettle-bell swings
200 Meter suitcase carry (one-handed KB carry)
1 Rope climb

* weight used for Turkish get-up will determine your Rx


Results from Wednesday’s WOD

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Some ‘action’ shots from Wednesday’s Muscle-ups and Double-unders WOD:

Jason getting a round of DU’s done at 9:30:

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Kyla looking good on her deadlifts prior to the WOD at noon:

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This time the noon crew had to substitute pull-ups and dips
for the muscle-ups, but next time…

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Nice job Brandon on the Muscle-ups!

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Perfect form on Double-unders from Jack at the 5 pm class!

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The Intermediate class was working hard at the noon class too!

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Here are the scores for Wednesday’s WOD.

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Wednesday – Deadlifts-Muscle-Ups/DU’s

Day Three of the 100 Day Burpee Challenge!

CrossFit Classes:
Lift- Dead-lifts
Take 15-20 minutes to build up to a heavy 5 rep set of dead-lifts.
Reps must be perfect to count. Remember, mechanics first, then intensity (weight).
WOD- 3 Rounds for time of:
5 Muscle-ups*
60 Double-unders

* Substitution for Muscle-ups are 3 ring dips and 3 pull-ups PER muscle-up


Intermediate Class:
WOD- 20 Minute AMRAP of:
10 Snatches
15 pull-ups
20 Squats
Row 250


Nice turn-out for Monday/Tuesday Intermediate WOD. Results below:
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Some pictures of the morning class doing Chelsea:. Kyla and Tara finishing a round of push-ups.
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Dane getting the pull-ups done Rx. Nice job big guy!
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Ryan W got 35 rounds Rx, wow! Check out the rest of the results below. The names rubbed out were due to wall walks, oops!
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The climbing wall is coming along nicely. As you can see from the picture below, Monique is hard at work setting fun and challenging new routes. In the next week or so, we’ll have a short class on some of the finer points of rock climbing and the auto-belay system. We’ll keep you posted as to the exact date!
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The 100 day Burpee Challenge began on Monday.

I know that the 9:30 and noon CrossFit classes are in because they all had to do 10 burpees to warm-up! Here’s the deal: you can partition your burpees throughout the day. You don’t have to do them all at once. Also, ANY burpees during a WOD count!! Finally, if you miss a day, you can make it up the next day, so don’t sweat it if you skip a day (I wouldn’t recommend this after day 80 or so!)

Speaking of Challeneges. Our Winter Lean-out is in full swing. If you want to be part of the Challenge (it’s optional) you need to get our ‘before’ pictures taken by 1/10/2012. You can have someone at the gym take your pic or do it yourself at home. Just make sure the pics are date-stamped.

WOD- Chelsea
Every minute, on the minute do:
5 pull-ups
10 push-ups
15 squats

The noon class getting through Monday’s lifting WOD. Melina looking good on a Dead-lift, while Russ gets another hang power snatch done!
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Brandon using the reverse grip and a perfect set-up for his Dead-lift
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A shot of the Intermediate Class gettin’ done! Rowing, burpees and box-jumps. Life is sweet!
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Classes are M/W/F@ 4:45 for Elementary and 6pm for teens. Get your kids into CrossFit at an early and set them on the road to a lifetime of health and fitness Remember, our members get a special rate!
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Check out results from Monday’s WOD below. As usual, Dusty killed!
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Monday – Shoulder Press/5 Rounds…

100 Day Burpee Challenge begins on Monday!

It’s easy (at least in the beginning). Do 1 burpee on day one, 2 burpess on day 2, etc. until you get to 100 burpees on day 100! Who’s up for it? Last time only 3 of us made it all the way. Will the number be greater this time???

My buddy Mike Filce’s son created a CrossFit gym out Legos. Absolutely awesome Charlie, I especially love the Fire-breather doing a bench press with chains!
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CrossFit Class:

Lift-Shoulder Press

Take 15 minutes to work up to a heavy 5 rep shoulder press

WOD- 5 Rounds for time of:

9 deadlifts 135/95 lbs

6 hang power snatch 135/95 lbs

3 overhead squats 135/95 lbs


Intermediate Class:

Skill/Lift -Clean and Jerk

WOD- For time:

Row 750 meters

10 Burpees

10 Box jumps

Row 500 meters

20 Burpees

20 Box jumps

Row 250 meters

30 Burpees

30 Box jumps

We ended our first Share the Pain weekend of 2012, with a bang on Sunday. We did another team WOD and even got to drag tires in January!
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