Welcome
A community-based CrossFit, strength & conditioning
fitness center
Lake Tahoe, Nevada
100 McFaul Way (behind Roundhill Safeway).
Check "Class Schedule" to the left
- Please call ahead -
775 - 901 - 6002 Steve
Workout of the Day (WOD)
Friday May 25, 2012
Thrusters 5 - 5 - 5 3 - 3 - 3 1 - 1 - 1 add weight each set
- then -
"Jag 28"
For time:
Run 800 meters
28 Kettlebell swings
28 Strict Pull-ups
28 Kettlebell clean and jerk / Dumbbells
28 Strict Pull-ups
Run 800 meters
Thursday May 24, 2012
Deadlift 8 - 8 - 8 - 8 - 8 on the minute
- then -
Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Wednesday May 23, 2012
Overhead Squat 1 rep. max.
- then -
Four rounds for time of:
10 Dumbbell snatch per arm
200 meter run
10 Dumbbell Clean & Jerk per arm
50 Double unders / 200 singles
Tuesday May 22, 2012
Bench Press work up to 5 - 5 - 5 87%
- then -
"Helen"
3 rounds for time of;
400 meter run
21 Kettlebell swings
12 pull ups
Monday May 21, 2012
Clean & Jerk work up to 3 - 3 - 3 92%
- then -
For total time;
3 rounds of:
15 Pull-ups
15 Weighted Good Mornings
rest 3 minutes
3 rounds of:
Farmer carry up the hill (2 pood-70# / 1 pood-35#)
15 Burpee box jumps
rest 3 minutes
3 rounds of:
15 Power cleans
15 Wall ball shots
Friday May 18, 2012
Romanian Deadlifts 8 - 8 - 8 - 8 - 8 slow lower / pop up
- then -
For total time;
50 AbMat sit ups
4 Rounds of;
5 Overhead Squats
10 Shoulder to Overhead
15 Front Squats
20 Hang Power Cleans
25 Deadlifts
* 1 minute rest between rounds *
50 AbMat sit ups
Thursday May 17, 2012
Overhead Squat work to 3 - 3 - 3
- then -
400 m run
21 Kettlebell swings
21 Ring dips
400 m run
15 Kettlebell swings
15 Ring dips
400 m run
9 Kettlebell swing
9 Ring dips
Wednesday May 16, 2012
Bench Press 5 - 5, add weight 3 - 3, add weight 1 - 1
- then -
4 rounds of:
30 double-unders
20 wall ball shots
15 ring push ups
10 jump squats
(Rest 2 minutes between rounds)
Tuesday May 15, 2012
Clean and Jerk work to 5 - 5 - 5
- then -
Complete 10 rounds for time of:
Deadlifts, 3 reps
6 burpees
9 toes-to-bars
Monday May 14, 2012
Shoulder Press find your single rep max.
- then -
For time:
Dumbbell Thruster, 20 reps
40 double-unders
40 sit-ups
20 pull-ups
40 double-unders
40 sit-ups
Dumbbell Thruster, 15 reps
30 double-unders
30 sit-ups
15 pull-ups
30 double-unders
30 sit-ups
Dumbbell Thruster, 10 reps
20 double-unders
20 sit-ups
10 pull-ups
20 double-unders
20 sit-ups
Friday May 11, 2012Bench Press single rep max.
- then -
"Tabata Angie"
Using 20 second work intervals with 10 sec rest breaks, complete:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Thursday May 10, 2012
"Fight Gone Bad"
3 rounds for points of;
Row (calories)
Sumo Deadlift High Pull (2 pood / 1 1/2 pood)
Wall Ball (20#/14#)
Box Jump (24" / 20")
Push Press (35#d.b. / 20#d.b.)
- 1 minute rest -
move quicky from staton to station - continuous running clock
Wednesday May 9, 2012
Squat Snatch 1 - 1 - 1 - 1 - 1 - 1 - 1
- then -
For time;
15 Kettlebell swings
20 Ball Slams
400m Run
15 Burpees
20 Ball Slams
400m Run
15 Get Ups
20 Ball Slams
400m Run
Tuesday May 8, 2012
Shoulder Press work to 3 - 3 - 3
- then -
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
(may replace with dumbbell squats)
Monday May 7, 2012
Overhead Squat work to 5 - 5 - 5
- then -
"The Chief"
Max. rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
___________________________________________
Friday May 4, 2012
Power Clean 3 rep. + Deadlift 5 rep. for 6 rounds on the minute
- then -
21- 18 - 15 - 12 - 9 - 6 reps for time of:
Kettlebell Swing
(Jumping) Chest 2 Bar Pull Ups
Thursday May 3, 2012
Squat Snatch work up to 3 - 3 - 3
- then -
A.M.R.A.P. (max. of 20 minutes)
Every 2 minutes do:
5 Dumbbell Thrusters
25 double unders
5 Burpees
Wednesday May 2, 2012Shoulder Press 5 - 5 - 5 - 5 - 5
- then -
4 rounds for time of:
400 meter run
12 Toes to Bar
9 Wall Ball
6 Burpees
Tuesday May 1, 2012
Overhead Squats 6 - 6 - 6 - 6 - 6 Front Squat 10 - 10 - 10 - 10 - 10
- then -
A.M.R.A.P. 15 minutes of:
6 Pull ups (alternate chest 2 bar / dead hang / weighted)
12 Push Ups
Monday April 30, 2012
Bench press 3-3-3-3-3
- then -
"J.J."
For time:
Squat clean, 1 rep
10 Handstand push-ups
Squat clean, 2 reps
9 Handstand push-ups
Squat clean, 3 reps
8 Handstand push-ups
Squat clean, 4 reps
7 Handstand push-ups
Squat clean, 5 reps
6 Handstand push-ups
Squat clean, 6 reps
5 Handstand push-ups
Squat clean, 7 reps
4 Handstand push-ups
Squat clean, 8 reps
3 Handstand push-ups
Squat clean, 9 reps
2 Handstand push-ups
Squat clean, 10 reps
1 Handstand push-up
_______________________________________________
Friday April 27, 2012
Sumo Deadlift High Pull 3 - 3 - 3 - 3 - 3 for power efficiency
- then -
"NANCY"
5 Rounds for time of the couplet;
400 meter run
15 Overhead Squats
Thursday April 26, 2012
Power Cleans 5 - 5 - 5 - add weight - 3 - 3 - 3
- then -
"ANNIE"
For Time
50 - 40 - 30 - 20 - 10 reps of the couplet;
Double Unders
AbMat Sit - Ups
Wednesday April 25, 2012
Back Squat find single rep max.
- then -
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull - Ups (Chest-to-bar)
Box jump (30 inch box)
Russian Twists (L & R equal 1)
Tuesday April 24, 2012
Bench Press 5 - 5 - 5
- then -
For time:
Run 500 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Reverse Hyperextensions -or- Good Mornings, 10 reps
Run 500 meters
Monday April 23, 2012
For time:
50 Front squats
40 Pull-ups
30 Dumbbell Shoulder-to-overhead
50 Dumbbell Lunges
40 Pull-ups
30 Dumbbell Shoulder-to-overhead
50 Air Squats
40 Pull-ups
30 Dumbbell Shoulder-to-overhead
_____________________________________________Friday April 20, 2012
Dumbbell Bench Press 2 reps / 10 rounds
every 30 seconds or alternate with a partner non - stop
- then -
AMRAP 20 minutes of;
9 Ring Rows
6 Burpees
3 Squat Snatch
Thursday April 19, 2012
Pull - Ups weighted for max. 2 reps
-or-
practice at whatever level
- then -
For time;
15 - 14 - 13 - 12 - 11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of;
Wall Ball
Ring Dips
Wednesday April 18, 2012
Deadlift 5 - 5 - 5 - 5 - 5 work up weight each set
- alternative -
Power Clean 5 - 5 - 5 - 5 - 5 work up weight each set
- then -
"PIECES OF EIGHT"
8 Rounds for time of;
8 Hand Release Push ups
8 Pull ups
8 Box Jumps
8 Get ups
Tuesday April 17, 2012
Dumbbell Push Jerk 1 - 1 - 1 - 1 - 1 - 1 - 1 on the minute
- then -
For Time;
2 Rounds of;
20 air squats
20 in-place lunges (each leg)
20 jumping lunges (each leg)
15 squat jumps
- rest 2 minutes -
2 Rounds of;
15x air squats
15x in-place lunges (each leg)
15x jumping lunges (each leg)
10x squat jumps
- rest 2 minutes -
2 Rounds of;
10x air squats
10x in-place lunges (each leg)
10x jumping lunges (each leg)
5x squat jumps
How bizarre we're all be wearing CrossFit Kauii "T's".
Monday April 16, 2012
Back Squat work up to 3 - 3 - 3 (92%)
- then -
For time:
Jump rope 50 Double Unders -or- 200 singles
10 rounds of:
Pull - ups, 10 reps
Bench dips, 10 reps
Jump rope 50 Double Unders -or- 200 singles
___________________________________________Friday April 13, 2012
10 minutes to get your best consecutive Double unders
* if you alternate single - double, only double unders count
for the rest - 15 minutes of skill building
- then -
Five rounds for time of:
Overhead walking lunges, 50' (45# / 25#)
21 Burpees
Thursday April 12, 2012
"IT REARS IT'S UGLY HEAD"
10 Rounds for time of;
15 Deadlifts (135# / 105#)
15 Push ups (or 10 Bar hopping Burpees)
Wednesday April 11, 2012
Dumbbell Push Press work up to 3 - 3 - 3
- then -
5 rounds for time of;
5 unbroken hang Clean (95# / 65#)
5 unbroken hang Snatch (95# / 65#)
5 unbroken Toes to bar
10 unbroken Double unders
* You can set the bar down between each movement
3 Burpees for each time a set is broken *
Tuesday April 10, 2012
Back Squat work up to 5 - 5 - 5
- then -
AMRAP 20 mins of:
5 Handstand Push ups
10 Kettlebell Swings
15 Weighted Sit ups
Monday April 9, 2012
Dumbbell Bench Press work up to 3 - 3 - 3 - 3 - 3
- then -
For total time;
15 - 12 - 9 reps
minute rest
12 - 9 - 6 reps
minute rest
9 - 6 - 3 reps of
Clean and Jerk (155# / 115#)
Toes to bar
______________________________________Friday April 6, 2012
Dumbbell Push Press work to 5 - 5 - 5 - 5 - 5
- then -
For time 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of;
Renegade
1 minute Plank
Toes to Bar or Rings
1 minute Plank
- - -
Renegade is; from a stand drop to push up postion on dumbbells
row dumbbell left / row dumbbell right / push up / jump clap
Thursday April 5, 2012
Thruster 3 - 3 - 3 - 3 - 3 - 3 - 3 start from ground add weight each set
- then -
For Time / any order:
25 Squat Thrusts
25 Double Unders
25 Pull Ups
25 Double Unders
25 Wall Ball
25 Double Unders
25 Push Ups
25 Double Unders
25 Jumping Squats
25 Double Unders
Wednesday April 4, 2012
"BARBARA"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
* Rest precisely three minutes between each round *
* for today - any order *
Tuesday April 3, 2012
Dumbbell Bench Press work to 5 - 5 - 5 - 5 - 5
- then -
"HEADBANGERS BALL"
10 Rounds for time of;
50 Sit - Ups
30 Mountain Climbers
10 Burpees
Monday April 2, 2012
Squat Clean + 4 Front Squats 5 Rounds every 2 minutes
- then -
For time 30 - 25 - 20 - 15 - 10 - 5 reps of
Hand release Push - Ups
Kettlebell Swings
Toes to Sky
Ring Rows
________________________________________________
Friday March 30, 2012
For total time;
"CINDY" plus
("Cindy" is 5 pull ups, 10 push ups,15 air squats)
1 dumbbell press + "Cindy"
2 dumbbell press + "Cindy"
3 dumbbell press + "Cindy"
- to -
10 dumbbell press + "Cindy"
Here's Steve, replacing pull ups with rope climbs
Thursday March 29, 2012
Deadlift work to new single rep max.
- then -
For time;
18 - 15 - 12 reps of;
Box Jumps
Weighted Sit Ups
*minute rest*
15 - 12 - 9 reps of;
Box Jumps
Weighted Sit Ups
*minute rest*
12 - 9 - 6 reps of;
Box Jumps
Weighted Sit Ups
*minute rest*
9 - 6 - 3 reps of;
Box Jumps
Weighted Sit Ups
Congratulations to Mark W. for getting his Muscle Up today
then he did two in a row!
Shout out to Coach Garth for coaching him through it.
Wednesday March 28, 2012
Wide Grip Bench Press 5 - 5 - 5 - 5 - 5
- then -
For time;
18 - 15 - 12 reps of;
Double Unders
Pull Ups
*minute rest*
15 - 12 - 9 reps of;
Double Unders
Pull Ups
*minute rest*
12 - 9 - 6 reps of;
Double Unders
Pull Ups
*minute rest*
9 - 6 - 3 reps of;
Double Unders
Pull Ups
Tuesday March 27, 2012
Front Squat 3 - 3 - 3 - 3 - 3 add weight each set
- then -
For time;
18 - 15 - 12 reps of;
Burpees
Kettlebell Swings
*minute rest*
15 - 12 - 9 reps of;
Burpees
Kettlebell Swings
*minute rest*
12 - 9 - 6 reps of;
Burpees
Kettlebell Swings
*minute rest*
9 - 6 - 3 reps of;
Burpees
Kettlebell Swings
Monday March 26, 2012
Olympic Snatch work up to 1 - 1
Clean & Jerk work up to 1 - 1
- then -
For time;
18 - 15 - 12 reps of;
Ring Dips
Wall Ball
*minute rest*
15 - 12 - 9 reps of;
Ring Dips
Wall Ball
*minute rest*
12 - 9 - 6 reps of;
Ring Dips
Wall Ball
*minute rest*
9 - 6 - 3 reps of;
Ring Dips
Wall Ball
45th Thruster of 12.5 the last of the CrossFit Open 2012
_____________________________
Friday March 23, 2012
Deadlift work to 3 - 3 - 3 (85% today / normally 92%)
- then -
For Time:
10 Push Ups / 50 Sit Ups
8 Push Ups / 40 Sit Ups
6 Push Ups / 30 Sit Ups
4 Push Ups / 20 Sit Ups
2 Push Ups / 10 Sit Ups
* Try ring Push Ups *
Thursday March 22, 2012
Dumbbell Bench Press 10 sets of 10 reps. on the minute
- then -
For Time;
10 Thrusters / 50 Double Unders
8 Thrustes / 40 Double Unders
6 Thrusters / 30 Double Unders
4 Thrusters / 20 Double Unders
2 Thrusters / 10 Double Unders
* single jumps x 4, try some double unders but don't get bogged down *
Wednesday March 21, 2012
Front Squat work up to making a double of your previous single rep max.
- then -
For total team score;
Row 1 min. each partner 14 mins. for total meters DB Hang Clean & Jerk 1 min. each partner 14 mins. for total reps
Jump Rope 1 min. each partner 14 mins. for total jumps
* at the end of each 14 minute round, write score and we'll move to next set *
Tuesday March 20, 2012
Push Press - single rep max. & Push Jerk - single rep max.
- then -
"DONKEY KONG" For time 21 - 15 - 9 reps of;
Burpees
Box Jumps
Kettlebell Swings
Monday March 19, 2012
Maximum 3 rep. Push - Up with weights (Floor or Rings)
- then -
"NICOLE" A.M.R.A.P. in 20 minutes of;
400 meter run
Maximum Pull - Ups
*score rounds and reps of pull - ups/max. 15 reps per round if banded*
* if snow...200 rope jumps or 50 double unders *
_______________________________________________
Friday March 16, 2012
Bench Press work to single rep. max.
- then -
8 Rounds for time of:
10 Double Unders
20 Russian Twists
10 Toes to Bar
20 Mountain Climbers
10 Get Ups
Thursday March 15, 2012
3 rounds of; 1 Power Clean -plus- 3 Front Squats
- then -
"KLEPTO"
4 rounds for time of:
27 Box jumps (24" / 20")
20 Burpees
11 Squat cleans
Wednesday March 14, 2012
Push Press 3 - 3 - 3 & Split Jerk 5 - 5 - 5 same weight
- then -
Kettlebell Complex:
A.M.R.A.P. in 20 minutes of;
Single Arm Swing left hand, 20 reps
Single Arm Swing right hand, 20 reps
Single Arm clean and press left hand, 15 reps
Single Arm clean and press right hand, 15 reps
Left Leg Lunge (hold kettlebell in right hand), 10 reps
Right Leg Lunge (hold kettlebell in left hand), 10 reps
Ring Push - Ups, 5 reps
Tuesday March 13, 2012
Deadlift 5 - 5 - 5
- then -
For total time;
15-12-9
Dumbbell Push Press
Pullups
- Rest 3 mins -
15-12-9
Dumbbell Hang Power cleans
Ring dips
- Rest 3 mins -
15-12-9
Dumbbell Sumo Deadlift
Handstand Push-ups
Monday March 12, 2012
Pull - Ups
weighted for 3 reps -or- kipping for 5 reps -or- practice at whatever level
- then -
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Power clean
Thruster
*rest 3 min. add weight every set or every other set*
(example; 95 - 95 - 100 - 100 - 105 - 110 - 115)
_______________________________________________
Friday March 9, 2012
Squat Cleans 5 - 5 - 5 add weight 3 - 3 - 3 every 2 minutes
- then -
Seven rounds for time of:
Rope climb, 2 ascents from a seated position (or 5 pull ups)
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Thursday March 8, 2012
Push Press 5 - 5 - 5 - 5 - 5 add weight each set to 5 rep. max.
- then -
21 - 18 - 15 - 12 - 9 - 6 - 3 reps for time of:
Power clean
Thruster
*rest 3 min. add weight every set or every other set*
(example; 95 - 95 - 100 - 100 - 105 - 110 - 115)
Wednesday March 7, 2012
Deadlift 10 - 10 - 10 - 8 - 8 - 8 - 6 - 6 - 6 on the minute
- then -
For time:
20 Double unders
500 meter Row
50 Wall-ball shots, 20#/14#
15 Double unders
350 meter Row
35 Wall-ball shots, 20#/14#
10 Double unders
200 meter Row
20 Wall-ball shots, 20#/14#
Tuesday March 6, 2012
Overhead Squat work to 1 - 1 - 1
- then -
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges (L&R=1)
20 Double-unders
25 yard Banded sprints (5 x 5 yards)
Rest 90 seconds
Monday March 5, 2012
Bench Press work to 3 - 3 - 3
- then -
Three rounds for time of:
Row 300 meters
20 Wallball shots, 20#/14#
10 Pull-ups
______________________________________________
"Anyone for endurance week???"
Friday March 2, 2012
"FILTHY FIFTY"
For time;
50 Box jumps (24"20")
50 Jumping pull ups
50 Kettlebell swings (35#/24#)
50 Walking lunges
50 Knees to Elbows
50 Push press (45#/35#)
50 Back extension or good mornings
50 Wall ball
50 Burpees
50 Double unders
Thursday March 1, 2012
"ANGIE"
For time;
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
Wednesday February 29, 2012
"KAREN" - "KB" - "RANDY"
For time;
150 Wall Ball 10' with 20# & 14#
3 minute rest
100 Kettlebell swings 1 & 3/4 pood
3 minute rest
75 Power snatch 75# & 55#
Swinging and dropping from bar - to - bar after the hand walk ladder. Quite a thrill!!!
Best wishes to Dr. Maria B. on her new University teaching position on the east coast. From all at CrossFit Lake Tahoe.
"SuffeRing"
Thanks Roberta for the perfect name!!!
4 rounds for reps of;
Ring Pull - Ups
Ring Rows
Ring Dips
Ring Push - Ups
Sit - Ups
Ankles - 2 - Barbell
*1 minute rounds with 1 minutes rest per round*
