Wednesday- 8 minute AMRAPS

CrossFit Class

WODs- 3 eight minute AMRAPs

8 min AMRAP:
200 Meter Run
10 Pull-Ups
20 Push-Ups

Rest exactly 4 minutes, and then 

 8 min AMRAP

15 Kettlebell Swings (32/24 kg)
10 Handstand Push-Ups
20 Double-Unders

Rest exactly 4 minutes, and then . . .

8 minute AMRAP

250 Meter Row
10 Push Press (115/75 lbs)
10 GHD Sit-Ups

Intermediate Classs

Lift/Skill- Cleans

WOD- 4 Rounds for time of:

10 cleans


25 squats

Intermediate Class Results below

Tuesday-Master’s WODs 1 and 2


 I’m thrilled to have won the 2012 CrossFit Games Master’s in my division, however I didn’t do it alone.  Please indulge me as say a few words.
 First, I want to thank Suzi, who encouraged and supported me throughout the whole run-up to the Games.  Last year when I blew out my shoulder she told me I’d be back this year.  Wow, she was right!  She also suggested I ask Tommy to coach me.
 What a great idea!  At times I hated him for all the bull$%#@ (at least in my mind)  he put me through.  Making me push that stupid sled, climb the rope, swing that 70# KB, etc.  Anyway, ALL of the misery he made me endure got me ready to go, except maybe double-unders!  
In addition, thanks to Del, who pushed and badgered and kept on me to go harder.  Thank-you Weldon for your support and (smart-a$$ed) encouragement.  
Thanks to all of you who came down to the Games and yelled and scream for me.  It MADE a huge difference!
A special thanks to Jason Casto, who was my personal chiropractor!  He did a great job of ‘patching’ me up, especially after I dropped a 215 lb bar on my neck in the first WOD.  The guy is amazing!!
Finally, I want to thank all of our incredible members.  Thank-you for your texts, and FB posts and words of encouragement!  No one accomplishes something like this alone.
I’m truly fortunate!  

CrossFit Class

WOD #1 Max shoulder to overhead:

Warm-up, then:

You have 2 minutes to find your Max Shoulder to Overhead from rack.

WOD #2 Master’s Triplet:

2 rope climbs

Shuttle Run 10-20-30 meters

5 Front Squats (185/130)

Shuttle Run 10-20-30 meters

Evening Intermediate Class

SKILL- Sumo dead-lift high-pulls

WOD- 3 rounds of:

1 minute SDHP’s

1 minute box jumps

1 minute wall-balls

Rest 3 minutes between each round

Deadlift and Elizabeth

Regular Classes:  Take 20 min to work up to a heavy 3 rep deadlift.




Power Cleans (135/95)

Ring Dips

Intermediate Class: Sprint Day

5 ITR of :

250 Row

12 Thrusters

South Tahoe CrossFit can be proud of Tim for being the Master’s 55-59 division champion.  He laid it on the line on every WOD.  It was a tight race between the top 3 guys, and things worked out in Tim’s favor on the last WOD.  Amazing!!!

Tim on his max chest to bar pull-ups in 2 minutes.


 Tim getting a congratulations from Bob Harper.

We are closed! Watch for Tim in the Finals!

We are closed today.  Tim is competing in the Master’s Division Final in the CrossFit Games Sunday morning.  Check out for more info!

Tim made a great comeback on the final chipper WOD on Saturday.  He was first going into the Double-Unders, and last finishing them. 🙁  Fortunately, he made a huge comeback and took 5th overall.  He stands in 3rd place at the moment!

Master’s Chipper

Regular Class:  Master’s Chipper

10 Deadlifts 275/195

20 Pull-ups

30 Box Jumps 24/20

40 KB Swings 53/35

50 Double Unders

40 KB Swings 53/35

30 Box Jumps 24/20

20 Pull-ups

10 Deadlifts 275/195

So our boy Tim is in 3rd place after the 1st day.  Pretty Cool! Saturday’s WOD is what Tim is doing.
So step it up and see how you do.
Here’s the board for Friday!