Cleans Then 3 Individually Timed Rounds

Day 61 of the Burpee Challenge!

Regular CrossFit Class:

Lift-Take 20 min. to build up to heavy 3 rep power clean.
WOD- 3 Individually timed rounds of:
20 wall balls 20lb/14lb
10 pull-ups
300 meter row

Intermediate CrossFit Class:

Lift/Skill: Snatch
WOD- 15 minute AMRAP
10 snatches
20 wall balls
30 lunges

The results from Sectional Open WOD 12.3 below. Its was a slice of heaven!!
South Tahoe CrossFit

A few pictures from Open WOD 12.3

South Tahoe CrossFit

South Tahoe CrossFit
South Tahoe CrossFit

Here’s the board for Thursday’s Intermediate class. Some tough folks doing a tough wod.
South Tahoe CrossFit

Best wishes for the future go out to Fitness Lonnie who has done several WODs with us this past week. He’s quite a character.

South Tahoe CrossFit
 


 

Thursday- Open WOD 12.3

Day 60 of the Burpee Challenge, 3/5ths of the way done!

Regular CrossFit Class:

WOD- Open WOD 12.3
18 minute AMRAP of:
15 Box Jumps
12 Push presses
9 Toes-to-bar

Rx:
Men 24″ box/115 lb bar
Women 20″ box/75 lb bar
Master’s men 20″ box (may step-up) 95 lb bar
Master’s women 20″ box (may step-up) 55 lb bar

Evening Intermediate Class:

WOD-
Row 1,000 meters, then
3 Rounds of
15 Burpees
15 Kettle-bells
15 Goblet squat, then
Row 1,000 meters

Intermediate and Regular class results from Tuesday:
South Tahoe CrossFit
South Tahoe CrossFit

Various pictures from Tuesday’s WOD and the wall!
South Tahoe CrossFit
South Tahoe CrossFit
 


 

Wednesday- Turkish Get-ups

Day 59 of the Burpee Challenge!

Last chance to get your ‘post’ Lean Out Challenge pictures taken! The contest ended on 3/5/12. We’ve been posting since then that you need to get your picture taken. No picture and you’re out!

Regular CrossFit Classes:

Lift- Turkish Get-ups
Take 20 minutes to work up to a heavy set of 3 Turkish get-ups per arm
WOD- 4 Rounds for time:
20 Kettle-bell swings 70/53 lbs
20 Burpee Box jumps 24/20″

Intermediate Classes:

Lift/Skill- Deadlift
WOD- 20 minute AMRAP of:
10 Deadlifts
15 burpees
500 Meter row

A couple of shots of Tuesday’s noon class lovin’ the WOD!
South Tahoe CrossFit
South Tahoe CrossFit

Monique’s Climbing clinic is Wednesday evening following the 5 pm class! Come get checked out on the wall, it’s a blast and a great workout!!
South Tahoe CrossFit

Here are the boards for Tuesday’s WODS. Awesome work folks!!
South Tahoe CrossFit
South Tahoe CrossFit
 


 

Tuesday- For time…

Day 58 of the Burpee Challenge, yeah!

Tom (with Brandon shadowing) teaches a new Elements class Monday evening.
South Tahoe CrossFit

Regular CrossFit Classes:

WOD- For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Evening Intermediate Class:

WOD- Four rounds for time of:
25 Wall-balls
25 Box jumps

Monique is going to put on a climbing clinic for those who come to the afternoon classes this Wednesday after the 5 pm class. Here’s a rundown on what she’ll cover.
South Tahoe CrossFit

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!

Results from both Running Fran, regular CrossFit class and Rowing sprints, ntermediate class, below!
South Tahoe CrossFit
South Tahoe CrossFit
 


 

Monday – Squats and Fran on the Run

Day 57 of the Burpee Challenge!

Also, the Lean-out Challenge is over. Everyone needs to get ‘after’ pictures taken this week. Do it!

Regular CrossFit Class:

Lift-Front Squat 5-5-5-5-5
WOD-For Time:
21 Thrusters
400 meter run
21 Pull ups
15 Thrusters
400 meter run
15 Pull ups
9 Thrusters
400 meter run
9 Pull ups
95/65 lbs

 

Intermediate Class:

Lift/Skill- Cleans
WOD- Sprint Day! 5 Rounds of:
250 meter row 12 Burpees

Begin each round at
0:00
5:00
10:00
15:00
20:00 minutes

 

Results from Sunday’s Free class team WOD below

South Tahoe CrossFit

Big shout out to Monica Rehn who came back to the gym after work on Sunday and busted out 77 reps (10 more than previously) on Open WOD 12.2. That’s 17 reps at 100 lbs, after doing 30 each at 45 and 75 lbs. Wow!!