Workout of the Day

Friday – 3 Rounds 800 Meter Run/Sit-ups/Superman

Day 82 of the Burpee Challenge!

Hey, we’re putting together a softball team again this year. Check out the sign-up sheet on the counter if you’re interested.

Regular CrossFit Classes

WOD- 3 Rounds for time of:

800 meter run

50 sit-ups

50 supermans

Intermediate Class

Lift/Skill- Snatch

WOD-

row 1,000 meter

30 snatch row

1,000 row

South Tahoe CrossFit

Former STCF member and firebreather Cris Brines
in bottom of ring dip. Nice guest appearance!

South Tahoe CrossFit

Awesome job Jack on getting chest on the ground!!

Below is the board for regular class.
South Tahoe CrossFit
Below is the Intermediate class getting some!!
South Tahoe CrossFit

And their results below.
South Tahoe CrossFit
 


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Thursday – Dead-lifts/AMRAP

Programming Notes:

Next weekend is our monthly Share the Pain weekend. Invite a friend to try CrossFit free!

Beginning a week from this Friday, we’ll have 4 and 5 pm classes replacing the 5:30 class.

Day 81 of the Burpee Challenge!

South Tahoe CrossFit

Del getting the noon classes warmed up, and stretched for their respective WODs

 
Regular CrossFit Classes

Lift- Dead-lifts

Take 20 minutes to work up to a set of 3 reps of dead-lifts maintaining perfect form.

WOD- 10 Minute AMRAP of:

6 Ring dips

12 Push-ups

16 Alternating jumping lunges

Rest 2 minutes, then:

Tabata double-unders (8 rounds)

Evening Intermediate Class

WOD- 3 rounds for time of:

15 burpees

30 box jumps

Wednesday’s results for Regular CrossFit and Intermediate Classes.
Anyone want to do another Fran-type WOD soon?
South Tahoe CrossFit
South Tahoe CrossFit

A few shots from Wednesday evening’s class:
South Tahoe CrossFit
South Tahoe CrossFit
South Tahoe CrossFit
 


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Wednesday – Back Squats/Tabata

Day 80 of the Burpee Challenge, 4/5ths the there!

Regular CrossFit Classes

Lift- Back squats 3-3-3-3-3

WOD- Alternating Tabata of:

Thrusters 75/55 lbs

Chest to Bar Pull-ups

20 seconds of thrusters, 10 seconds of rest, 20 seconds of chest to bar pull-ups 10 seconds rest, then back to thrusters. Continue in this fashion until 12 rounds are complete, i.e. 6 min. Score is total reps!

Intermediate Classes

Lift/Skill- Overhead squat

WOD- 4 rounds for time of:

10 OH squats

15 push-ups

20 Double-unders (60 singles)

Some pics from Tuesday’s run, toes to bar, KB WOD. Good times!

South Tahoe CrossFit
South Tahoe CrossFit
South Tahoe CrossFit
South Tahoe CrossFit

Here’re the boards for the Reg. Class from Tuesday. Sprints are hard!
South Tahoe CrossFit
 


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Tuesday- 10 rounds…

Day 79 of the Burpee Challenge!

Regular CrossFit Class

WOD-10 rounds for total reps of:

1:30 to complete-

SPRINT 100m

10 T2B

Max Effort KBS 24/16kg

-rest 1:30-

Notes: All sprints will start 100m from the gym. The rest interval will be used to walk back to the start. Scoring is total reps of KB swings.

Evening Intermediate Class

WOD- Sprint Day- 5 Individually timed rounds of:

250 meter row

15 Kettle-bell swings

Nice Job on DT. Pretty tough WOD no matter what weight you used. Props to Dylan T., Monica Rehn, Jason, and Shannan for Rx-ing that bad boy.
South Tahoe CrossFit
 


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Monday – DT

Day 78 of the Burpee Challenge!

 
Hero: DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Timothy is survived by his wife Megan and one-year old son T.J.
 

Regular CrossFit Class

WOD – Five rounds for time of:

12 Deadlifts

9 Hang power cleans

6 Push Jerks

*155/110 lb bar for all lifts

Intermediate Class

WOD – Sprint Day- 5 Individually timed rounds of:

250 meter row

15 Kettle-bell swings

 


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