#MondayWOD

Monday, October 3, 2016

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It’s that time of month again!  Time to announce this month’s CrossFitter of the Month!  Take a look:  October 2016 CrossFitter of the Month

We have less than two weeks to raise funds before the event for breast cancer.

You can donate online for Barbells for Boobs here:  https://fundraise.barbellsforboobs.org/fundraise/team?ftid=89672

You can donate online for METAvivor here: https://secure.metavivor.org/page/contribute/teamSTCF

Here’s Mountain Resort Television Tahoe’s Report on our second Barbells for Boobs event, October 15:

CrossFit Conditioning Classes, click HERE!

CrossFit Classes:

The Lift: Overhead Squat
Every 3 minutes for 5 sets perform 3 overhead squats increasing weight each round.
then:

The WOD:

For Time:
21-15-9 reps of:
overhead squat (115/85)
chest to bar pull-ups

 

Monday, May 9, 2016

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Here is Monday’s CrossFit Conditioning Class.

CrossFit Classes for Monday:

The WOD:

Run 1 Mile
21 kettlebell Swings, 21 goblet squats (70/53)
Run 800 Meters
15 kettlebell Swings, 15 goblet squats (70/53)
Run 400 Meters
9 kettlebell Swings, 9 goblet squats (70/53)

We hope all of you had a nice Mother’s Day on Sunday.  Here are a pic from the Mother’s Day WOD and the WODboard:

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Squat Monday, February 29, 2016

beeverinyourfavorATTENTION:  If you plan on completing 16.1 or redoing the OPEN WOD today, please come in during Open Gym if you can.  The deadline is 5pm to submit your scores on games.crossfit.com.  Do NOT wait until 4pm to do this WOD – chances are we won’t be able to accommodate you!! 

Also, if you are submitting your score online, please put the “judge” as the person who counted your reps during the WOD, not the trainer of the class. 

Thanks – and let the competition continue!!

CrossFit Conditioning Class:  Click HERE

CrossFit Classes:

The Lift: Front Squat 5-5-5-5
then:

The WOD:
10 min AMRAP of:

5 pull-ups
5 ring dips
10 squats

Monday, February 22, 2016

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It starts this Friday!!!  Sign up now at games.crossfit.com – and get your team some points before the OPEN even begins!!

Monday’s CrossFit Conditioning Class: click HERE!

The Guys from WODhopper came and worked out with us on Sunday!  Thanks for the shirts and tanks, Mike!!

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CrossFit Classes:

The CrossFit Total!

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

The CrossFit Total is the sum of the best of three attempts at the back squat, the shoulder press, and the deadlift.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
You will get three attempts for each lift:
The first attempt would be a weight you know you can do for a heavy set of three.
The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt.
Finally, the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Check out this oldie but goodie:

Presidents Day, February 15, 2016

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In ten days, our OPEN Team Competition will begin!  This is a competition that runs concurrently with the CrossFit OPEN, a worldwide competition leading to the CrossFit Games each summer. Each Thursday for five weeks, starting on February 25, CrossFit HQ will release a WOD. We will complete each new WODs on Fridays.  Affiliates and athletes across the world will have until the following Monday at 5pm to complete the WOD.  If you think you have what it takes to be the next Games Athlete, sign up today at games.crossfit.com. Even if you’re not bound for gold, it’s always fun to see where you place each week on the worldwide leaderboard. Whether or not you sign up for the CrossFit OPEN, you will still get to compete in our OPEN Team Competition here at STCF!

Each active member of STCF has been assigned a team:  Del’s Team Superheroes, Tom’s Team America, and Weldon’s Team 80’s Rock Bands.
Teams have been posted at the gym.
Rules will be posted at the gym and emailed to members, as well!!
This is going to be AWESOME!!

CrossFit Classes:

The Lift:  Take 20 minutes to find your 1 rep max OHS
then:

The WOD: 10 min AMRAP of:

15 OHS (95/65)
15 Pull-ups

Monday’s CrossFit Conditioning Class:  Click HERE!

 

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