Items filtered by date: February 2015

Monday, 30 March 2015 21:07

Tuesday March 31

Bowen

3 rounds for time of:
Run 800 meters
7 deadlifts (275/185)
10 burpee pull-ups
14  single arm kettlebell thrusters (7 each arm) 50/35
20 box jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

*Approach this with the focus and intensity that Hero WODS deserve. Honor the fallen and push yourself to that place that you normally aren't willing to go!

Week 5 team Results:

1: Quadsquad

2: Green Eggs and Hams

3. Gangsta Fit

4. Rated Rx

5. Chalk Dirty To Me

Sunday, 29 March 2015 18:30

Monday March 30

For Time:

50 Clean and Jerks  135/95

 Not for time

50 T2B

100 Sit Ups

 *dont forget to submit your 15.5 scores

Friday, 27 March 2015 22:18

Sat Mar 28, 2015

4:00 AMRAP

2:00 Rest

1) Cindy

2) 7 KBS 50/35

    7 SDLHP

    7 Suitcase DL ea side

3) 9 Medball cleans

    9 Medball sit up

Rotate ea rest period 2 rds ea station

We will save FranDiBeth for another day!

Friday, 27 March 2015 13:48

15.5 Heats

 

Judge/athlete
Heat 1 5:45
Chad Garrett/ Rebecca Bradshaw
Melissa Garrett/ Stacy Edwards
Danny Thornhill/ Courtney Crowe
Kelly Lewis/ Sarah Holt
Sandy Duckworth/ Leann Uselton
Holiday/ Heather Hyden
Rikki Tucker/ Chris Blevins
Justin Babian/ Zak Humphries

Heat 2 6:05
Chad Garrett/ Locke
Melissa Garrett/ Whitney Newton
Danny Thornhill/ Arica Whitaker
Ben Dorman/ Sonja Hart
Sandy Duckworth/ John Weaver
Justin Babian/ Stevie
Rikki Tucker/ Roxann Williams
Julia Brown/ Dana Stephens

Heat 3 6:25
Chad Garrett/ Suzie Pettey
Melissa Garrett/ Blake Stephens
Danny Thornhill/ Brad
Jake/ Pearson Brock
Miranda Deaton/ Kelly Lewis
Justin Babian/ Justin Bryant
Julia Brown/ Jamie Babian
Rikki Tucker/ Stephanie Neal

Heat 4 6:45
Chad Garrett/ Ben Dorman
Melissa Garrett/ Tim Tucker
Stevie/ Craig Patterson
Jake/ Jenn Webb
Locke/ J-Bird
Julia Brown/ Jason Holt
Holiday/ Lacey Cofer
No judge needed/ Collin Chessor

Heat 5 7:05
Chad Garrett/ Natalie Dearing
Melissa Garrett/ Zach Holcomb
Holiday/ Chris Parker
Locke/ Danny
Kelly Lewis/ Amy Norris
Jamie Babian/ Emily Gault
Stevie/ Jon Lemieux

Heat 6 7:25
Chad Garrett/ Stephanie McClintok
Melissa Garrett/ Jake
Stevie/ Jason Garner
Ben Dorman/ Justin Babian
Kelly Lewis/ Andy Knight
Jamie Babian/ Jacob Wallis
Holiday/ Madison Thornhill
Suzie Petty/ Elizabeth Banks

Heat 7 7:45
Chad Garrett/ Travis Basham
Melissa Garrett/ Matt Brown
Danny Thornhill/ Rikki Tucker
Ben Dorman/ Nikki Luttrell
Kelly Lewis/ Julia Brown
Jamie Babian/ Natalie Damron

Thursday, 26 March 2015 21:03

Fri Mar 27, 2015

Open 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters 95#/65#

1st heat @ 5:45pm

Wednesday, 25 March 2015 18:08

Thursday March 26,2015

Please sign up by Thursday if you plan to do 15.5 on Friday!

Strength: 20:00

Bench Press 5,4,3,2,1,2,3,4,5

FOR TIME:
150 double unders



7 rounds of
5 hang power snatch, 115/80#

7 shoulder to overhead anyhow, 115/80#

9 hang power clean, 115/80#
150 double unders

Tuesday, 24 March 2015 20:06

Wed Mar 25, 2015

Open Gym 4:00-6:00pm

Festivus Practice!

Tuesday, 24 March 2015 09:33

Tue Mar 24, 2015

Strength: 20:00

5 x 5 Front Squat @ 70%

MetCon:

8:00 AMRAP

Alternating Goblet Lunges (50/35)

EMOM 5 KBS, Start w/ 5 KBS

Buyout: 50 Get up/ Sit ups

Sunday, 22 March 2015 21:58

Mon March 23, 2015

Strength: 20:00

5,5,3,3,3 Dead Lift

(Touch n go, no drops)

MetCon:

15,12,9,…3 TTB

3,6,9…15 Box Jumps 24/20

Friday, 20 March 2015 21:59

Sat Mar 21, 2015

Running clock:
Weather permitting, test 400m run
Beginning at 10:00 for 15 minutes
4 person teams, working in pairs
1 person rows 200/150, 1 person does a rope climb, then swap.
The other 2 are doing 20 burpee wall balls

Tri-Lakes Crossfit is hosting a fun fitness day, Sat Mar 21, for all ages for one of our members Kim Casey as a benefit for her daughter Mallory. Mallory was recently diagnosed with Niemann Pick Type C. Mallory went through months of poking and prodding along with several doctor appointments a week in Nashville before reaching a final diagnosis. Kim has always loved anything fitness and this is a great way to honor her while raising awareness for NPC and funds for all the expenses they have incurred and continue to have. Please follow Mal's story herehttps://www.facebook.com/gomallorygo?fref=ts

Price:
$10 Adult 12 & older
$5 ages 5-11

This is a come for one or stay for all type day. Full schedule will be posted soon, but here are a few areas of fun:
Partner bodyweight workout (scalable for all ages and fitness levels)
corn hole
Yoga
Chili lunch 2$

 

Thursday, 19 March 2015 20:51

Fri Mar 20, 2015

Tri-Lakes will travel to CrossFit Tullahoma Fri night for the Open.

Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
handstand push-ups
3 cleans
12 
handstand push-ups
6 cleans
15 
handstand push-ups
6 cleans
18 
handstand push-ups
6 cleans
21 
handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

Wednesday, 18 March 2015 20:34

Thur Mar 19, 2015

20 minutes to work on snatch balance

14 minute amrap
5 one arm KB thrusters (each arm) 50/35
10 TTB
200m run

 

Tri-Lakes Crossfit is hosting a fun fitness day, Sat Mar 21, for all ages for one of our members Kim Casey as a benefit for her daughter Mallory. Mallory was recently diagnosed with Niemann Pick Type C. Mallory went through months of poking and prodding along with several doctor appointments a week in Nashville before reaching a final diagnosis. Kim has always loved anything fitness and this is a great way to honor her while raising awareness for NPC and funds for all the expenses they have incurred and continue to have. Please follow Mal's story herehttps://www.facebook.com/gomallorygo?fref=ts

Price:
$10 Adult 12 & older
$5 ages 5-11

This is a come for one or stay for all type day. Full schedule will be posted soon, but here are a few areas of fun:
Partner bodyweight workout (scalable for all ages and fitness levels)
corn hole
Yoga
Chili lunch 2$

Tuesday, 17 March 2015 20:04

Wed Mar 18, 2015

Open Gym 4:00-6:00pm

Reminder:

Saturday Mar 21, 2015 9:00am-1:00pm

Tri-Lakes Crossfit is hosting a fun fitness day for all ages for one of our members Kim Casey as a benefit for her daughter Mallory. Mallory was recently diagnosed with Niemann Pick Type C. Mallory went through months of poking and prodding along with several doctor appointments a week in Nashville before reaching a final diagnosis. Kim has always loved anything fitness and this is a great way to honor her while raising awareness for NPC and funds for all the expenses they have incurred and continue to have. Please follow Mal's story herehttps://www.facebook.com/gomallorygo?fref=ts

Price:
$10 Adult 12 & older
$5 ages 5-11

This is a come for one or stay for all type day. Full schedule will be posted soon, but here are a few areas of fun:
Partner bodyweight workout (scalable for all ages and fitness levels)
corn hole
Yoga
Chili lunch 2$

Tuesday, 17 March 2015 08:06

Tue Mar 17, 2015

Happy St. Patrick's Day!

Strength

Back squat 7 x 2

MetCon

21-15-9
Box jump overs
Pullups

Monday, 16 March 2015 08:49

Mon Mar 16, 2015

15 minutes to test max unbroken du's

Then complex every :90 for 18 minutes
1 clean, 1 hang squat clean, 1 jerk, 1 oh squat

Buyout: 30 v-ups

Friday, 13 March 2015 22:35

Sat Mar 14, 2015

 3 person Team

 20 min Amrap

 33 Strict Pullups

 66 Box Jumps 24/20  

99 pushups 

66 Kettlebellswing  50/35 

33 Strict Dips

 Post Wod: 10 min Jog

Thursday, 12 March 2015 22:19

Fri Mar 13, 2015

Open 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders

Wednesday, 11 March 2015 21:09

Thur Mar 12 2015

Snatch Grip DL   2-2-2-2-2

Snatch High Pull   1-1-1-1-1

Squat Snatch (NO power)  1-1-1-1-1

Monday, 09 March 2015 21:48

Tue Mar 10, 2015

Per Jason

Prepare for the Unknown

Sunday, 08 March 2015 19:01

Mon Mar 9, 2015

pre wod= squat therapy holding plate or goblet squat

 WOD:    8rds   5 Strict Pullup   5 strict HSPU

                Post WOD-  Tabata         

                                Hollow Holds w/ pvc

                                Superman w/ pvc 

Friday, 06 March 2015 20:47

Sat Mar 7, 2015

In teams of 2, share the work as you choose, one working at a time

At 0:00
6 min AMRAP
Burpee box jump over 24/20″

At 10:00

30-20-10
Power clean 135/95lb
Chest to bar pullup (Uhhh, yeah right! Chad will sub something for this)

At 20:00

80 Hand release push ups
Row 80 calories
80 Wallball shots

Thursday, 05 March 2015 20:07

Fri Mar 6, 2015

Workout 15.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Etc., following same pattern

Wednesday, 04 March 2015 20:36

Thur Mar 5, 2015

Due to adverse weather conditions, TLC will only conduct open gym from 4-6pm. There will be no formal classes. Coaches will be present, and the wod will be on the board, if you so choose. Please use discretion before attempting to come work out. Market St and the parking lot are solid ice, with little to no improvement expected today. A decision about the Friday 5:00 am class will be made later this afternoon.

3-3-3-3-3     Power Clean 

2-2-2-2-2     Front Squat

1-1-1-1-1     Squat Clean

Wednesday, 04 March 2015 20:35

Thur Mar 5, 2015

For Load

3-3-3-3-3     Power Clean 

2-2-2-2-2     Front Squat

1-1-1-1-1     Squat Clean

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Hours of Operation

Mon: Regular Class @ 5:00am, 4:30pm, 6:00pm
Tues: Regular Class @ 5:00am, 4:30pm, 6:00pm
Wed: Open Gym @ 5:00-6:30am
Thur: Regular Class @ 5:00am, 4:30pm, 6:00pm
Fri: Regular Class @ 5:00am, 4:30pm
Sat: Regular Class @ 7:00am
Sun: No Class