Friday- Seem familiar??

CrossFit Class

WOD- CrossFit Tester

10 rounds for time:
4 burpees
6 kettle-bell  swings 70/53
8 wall-balls 20/14lb to 10 ft line

Intermediate Class

Lift/Skill- Deadlifts

WOD- 4 Rounds for time of:

10 dead-lifts

15 wall-balls

400 meter run

Evening Intermediate Class scores below

Thursday- Hope

Please get signed-up for Memorial Day with Murph!

www.memorialdaymurph.com/index.html

CrossFit Class

WOD- Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Evening Intermediate Class

WOD- 5 rounds for time of:

 200 meter run

25 squats

25 lunges

Here are the results for Wednesday.  Some great work and effort were done as is expected.  Monika really got it going on this one. Nice work.

south tahoe crossfit

 

 

 

 

 

 

 

 

 

 

 

south tahoe crossfit

 

 

 

 

 

 

 

 

 

 

 

 

south tahoe crossfit

Wednesday-Back squats/ 3 minute AMRAPS

Memorial Day with Murph is this coming Monday at 9 am!

CrossFit Class

Lift- 20 Rep Back squats

WOD- 4 rounds for total reps of:

3 minute AMRAP,

30 OHS @ 65/45#

30 Double-Unders

Rest 2 minutes after each round.

Intermediate Class

Skill/Lift-Snatch

WOD- 12 Minute AMRAP of:

10 Snatches

10 Pullups

10 Jumping squats

Results from Jackie below.   Congrats to Kyla who did her first Rx WOD!

Evening Intermediate class results

Keep Sunday, June 3rd open to attend our THIRD annual South Tahoe CrossFit BIRTHDAY party!  

We’ll do a special B-day WOD at 9:30, then begin festivities around noon.  STCF will provide chicken, hot-dogs and burgers, as well as mineral and regular H2O.  You bring a side dish and whatever other beverages you want!  There’ll be Dodge-ball and  other fun stuff.  Don’t miss it!

NOTE:  We will have the next Share the Pain weekend on May 31st, June 1st and June 2nd

(this is a little early, but it’ll alleviate conflicts with Fittest of the Sierras) 

Tuesday-4 position power cleans/Jackie

CrossFit Class

Lift- Take 15 min to work on 4 position clean (hang, above knee, below knee, ground) only adding weight when all 4 reps are performed with excellent technique.

WOD-

Jackie
1000 meter row
50 thrusters (45/35)
30 pull ups

Evening Intermediate Class

WOD- 15 minute AMRAP of:

15 kettlebells

15 burpees

Monday’s 10 rounds WOD results below.  A slice of heaven was it?

Intermediate Class results

Monday- Shoulder Press/ 10 rounds…

One week from today! Memorial Day Murph.

South Tahoe CrossFit

We’re doing a special WOD on May 28th (Memorial Day) at 9 am.  This is the ONLY class we’ll conduct on the Holiday.

We’ll spill some blood, sweat and maybe a few tears in of honor Michael Murphy and all of the other men and women who’ve given their lives for our country. Please follow the link below to sign-up (and get a sweet Forged t-shirt!) or you can donate on the day of the workout.

South Tahoe CrossFit

Another of the charities benefitting from the fund-raiser.  Details on the website! http://www.memorialdaymurph.com/index.html

CrossFit Class

Lift- Shoulder Press 5-5-5-5-5

WOD- 10 rounds for time

4 Wall Balls

6 KB swings 70/53

8 burpees

Intermediate Class

WOD- Sprint Day

Five individually timed rounds of:

15 kettlebells

15 burpees