Items filtered by date: August 2015

Monday, 28 September 2015 20:25

Tuesday, September 29

15.1.....redo

9 min AMRAP 

15 T2B

10 Deadlifts 115/75

5 Snatch 115/75

Monday, 28 September 2015 08:57

Monday, September 28

Kutschbach
7 rounds for time of:
11 back squats, 185-lb./125-lb.*
10 jerks, 135-lb./95-lb.*

Friday, 25 September 2015 22:47

Sat Sep 26, 2015

5 rounds for time of:
15-ft. rope climb, 1 ascent
12 toes-to-bars
15-ft. rope climb, 1 ascent
50-lb./35-lb.* KB squat cleans, 12 reps

Thursday, 24 September 2015 21:58

Fri Sep 25, 2015

Back squat 1-1-1-1-1-1-1 reps

5 rounds of:
Row 750 meters
Rest 3 minutes

Wednesday, 23 September 2015 20:04

Thur Sep 24, 2015

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.

Monday, 21 September 2015 20:36

Tuesday, September 22

Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups

Etc., Continue adding 5 reps to each movement

Monday, 21 September 2015 15:48

Mon Sep 21, 2015

12-9-6 reps for time of:
Muscle-ups
275-lb./185-lb.* deadlifts
Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count towards the 27 prescribed deadlift reps.

Beginner
21-15-9 reps for time of:
Hand-release push-ups
185-lb./125-lb.* deadlifts

Friday, 18 September 2015 23:07

Sat Sep 19, 2015

Complete as many reps as possible in 20 minutes of:
135-lb./95-lb.* clean and jerks, 15 reps
Rest 1 minute
155-lb./105-lb.* clean and jerks, 15 reps
Rest 1 minute
185-lb./125-lb.* clean and jerks, 15 reps
Rest 1 minute
225-lb./145-lb.* clean and jerks, 15 reps
Rest 1 minute
245-lb./155-lb.* clean and jerks, 15 reps
Rest 1 minute
265-lb./165-lb.* clean and jerks, 15 reps

Friday, 18 September 2015 07:14

Fri Sep 18, 2015

For time:
100 double-unders
50-calorie row
25 step-ups with 50-lb./35-lb. KB to 24-in./20-in. box

Thursday, 17 September 2015 04:57

Thursday, September 17

"The other total"

1 rep clean

1 rep OH squat

1 rep bench press

Total your best lifts from each movement

 

Monday, 14 September 2015 22:00

Tue Sep 15, 2015

Complete as many rounds as possible in 15 minutes of:
155-lb./105-lb.* squat cleans, 5 reps
 
5 burpees, jumping over the barbell
 

Friday, 11 September 2015 21:35

Sat Sep 12, 2015

150903
Gwen
Clean and jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Thursday, 10 September 2015 20:04

Fri Sep 11, 2015

Endurance test

Run as far as possible in 15:00

rest 5:00

Row as far as possible in 15:00

Wednesday, 09 September 2015 19:39

Thur 9/10/15

150831
21-15-9 reps for time of:
Body-weight bench presses
Bar muscle-ups

Beginner
21-15-9 reps for time of:
½ Body-weight bench presses
Jumping chest to bar pull-ups
Jumping parallel bar dips

Intermediate
21-15-9 reps for time of:
¾ Body-weight bench presses
Chest to bar pull-ups
Parallel bar dips

Monday, 07 September 2015 20:44

Tue Sep 8, 2015

For time:
100 wall-ball shots, 20-lb./14-lb. ball

10:00 cap

Rest 10:00

Then:

45-30-15 reps (or seconds) for time of:
V-ups
Good Mornings
L-sit hold (seconds)
Plank hold (seconds)


 

Sunday, 06 September 2015 09:11

Mon Sep 7, 2015

Tri-Lakes CrossFit will be closed. Enjoy your weekend.

Friday, 04 September 2015 22:11

Saturday, September 5

TLC will be closed on Monday, September 7 

"DT meets Tommy V"

thrusters

rope climbs

deadlifts

hang power cleans

shoulder to overhead

Thursday, 03 September 2015 21:38

Fri Sept 4, 2015

TLC will be closed on Monday, September 7 

150827
4 rounds for time of:
15 box jumps, 36-inch/30-inch* box
Run 400 meters

Wednesday, 02 September 2015 20:08

Thur Sept 3, 2015

150826
Front squat 5-5-5-5-5 reps

Monday, 31 August 2015 21:02

Tue Sep 1, 2015

150824
5 rounds for time of:
15 chest-to-bar pull-ups
Run 400 meters

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