Items filtered by date: November 2015

Open 15.5 & 14.3

in Team format.

Class @ 5:00 & 8:00 AM

*Regular classes at 5:00am, 4:30 & 6pm

Strict Press: 1-1-1-1-1

Push Press: 1-1-1-1-1

Jerk: 1-1-1-1-1

Increase weight on each set from start to finish

1.)EMOMx10

1 Clean + 2 Front Squats

2.) 10 Rds for time: 

10 SDHP 95/65

10 Wall Balls 20/14

WOD 1:  "Lift The World… Overhead”

FOR TIME Shoulder to Over Head. 

Men: Lift 3000lbs

Options: 

75#= 40 reps

95# = 32 reps

115#= 26 reps

135#= 22 reps

155#=19 reps

Women: Lift 2000lbs 

Options: 

55#= 36 reps

65#= 30 reps

75#= 26 reps

85#= 24 reps

95#= 21 reps

105#= 19 reps

Rest 5 mins

WOD 2:“Dead Ringer”

Dead Lift 

FOR TIME:

Options:

Men dead lift 4250lbs

135#= 32 reps

155#= 28 reps

185#= 23 reps

225#= 19 reps

275#= 15 reps

315#= 13 reps

Women dead lift 3000lbs

Options:

95#= 32 reps

105#= 29 reps

115#= 26 reps

135#= 22 reps

155#= 19 reps

185#= 16 reps

Rest 5 mins

WOD 3: For Time

100 DUs

50 AB Mat Sit Ups

Unknown/unknowable

Tri-Lakes CF would like to wish

everyone a very Merry Christmas!

TLC (perverted) 12 Days of Christmas

12 Burpee

11 Box Jumps 

10 Sit ups

9 Push ups

8 Wall Balls

7 Pull ups

6 Lunge steps

5 Air squats

4 T2b

3 Ring dips

2 Wall walks

1 400m run

Wednesday 12/23 class times:

5am, 4:30,6:00

1)Squat
1×1 Back Squat, Heavy
1×10 Back Squat, Heavy
1x1Back Squat, Heavy
1×20 Back Squat, Heavy
1×1 Back Squat, Heavy
1x30Back Squat, Heavy
The goal is to hit a heavy/max lift on each set. After completing your first single there are no more warm up reps between sets – only do six sets. If you miss a lift, note the number of successful reps and move on to the next set. Rest as needed between sets. 

Holiday Schedule:

12/23- 4:30 & 6pm (these will be regular classes)

12/24- 8am

12/25-closed

12/26- 8am

1) Deadlift

5-5-3-3-1-1-1

2) Teams of 2

2 rds for time:

40 overhead squats 115/80

40 toes to bar

20 squat snatch 115/80

20 bar muscle-ups

Dirty Santa "TLC" style

bring a WOD of your choice

- no more than 3 movements

- no longer than 15 min (we will cap everything at 15min)

- remember you might get you own WOD so don't go too crazy

1)Snatch
work up to a heavy single from the low hang

2) Conditioning
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs

1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

2. Gymnastics
10-9-8-7-6-5-4-3-2-1 unbroken Kipping HSPU

1)"Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups

2) Snatch Work
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground

Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

1. Clean and Jerk
EMOMx9:00
3 rounds of:
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

2. Conditioning
3 Rounds:
10 Clean and Jerks, 135/95
400 Meter Run

“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

1. Squat
Build to a heavy set of 3 Front Squats

2. Met-Con
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 225/155 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups

1. Met-con
4 Rounds for time:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)

2. Rowing
10 Rounds: 1:00 sprints--rest while your partner/s go

1. Snatch
Build up to a heavy single 

2. For time:
21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

TEAMS of 3 Complete the following for time:
100 Calorie Row
100 Deadlifts, 155/105
80 Calorie Row
80 Hang Power Cleans, 155/105
60 Calorie Row
60 Front Squats, 155/105
40 Calorie Row
40 Push Jerks, 155/105
20 Calorie Row
20 Thrusters, 155/105

1. Snatch Balance

for load
3-2-1-1-1

2. Met-con
AMRAP 10min:
10 TTB
15 Wall Balls 20/14

1. for time:

21-18-15-12-9-6-3
Front squat, 155/105 – no Rack
C2B Pull up

2. Gymnastics Work
25 Super Strict Push-ups
25 Kipping HSPU
10 Super Strict Push-ups
10 Kipping HSPU

1.  2×4 Sumo Deadlift 

2. Met-con
3 Rounds:
500m Row
12 Hang Power Cleans, 185/135
50 Double Unders