WODs Archive - Tri-Lakes Community Fitness of Tennessee

WODs Archive

Friday, 06 February 2015 18:00

Set Feb 7, 2015

Written by Kelly Lewis - Coach/ Co-Owner

21-15-9 Deadlift 225/135 (scale 55% of 1RM) Partner Handstand Hold 15-12-9 Deadlift 275/175 (scale 70% of 1 RM) Partner Handstand…

Thursday, 05 February 2015 18:00

Fri Feb 6, 2015

Written by Kelly Lewis - Coach/ Co-Owner

7Rds 3:00 AMRAP 5 Hang Power Snatch 135/85 30 Double Unders Row for calories 3:00 Rest

Wednesday, 04 February 2015 18:00

Thur Feb 5, 2015

Written by Kelly Lewis - Coach/ Co-Owner

EMOM (Every Minute On the Minute) 10 Rds (30min) Min 1: 12 Thusters 75/45 Min 2: 12 KB Swings 60/35…

Monday, 02 February 2015 18:00

Tue Feb 3, 2015

Written by Kelly Lewis - Coach/ Co-Owner

12min AMRAP 15 Box Jumps 24/20 12 STOH 115/75 9 Toes to Bar -Rest 5-10min- Back Squat 10-10-10 Body weight…

Saturday, 31 January 2015 18:00

Mon Feb 2, 2015

Written by Kelly Lewis - Coach/ Co-Owner

15 min—Practice Cleans&Jerk. Work up to about 75% of 1RM 10 min Emom Men- 200m Row Sprint Women-150m Row…

Friday, 30 January 2015 18:00

Sat Jan 31, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Team Wod 5K Row- 2:00 rotation 100 KBS 50/35- Sets of 10 100 Wall Balls- Sets of 10 100 SDLHP…

Thursday, 29 January 2015 18:00

Fri Jan 30, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Strict Press 1/1/1/1/1 Push Press 1/1/1/1/1 Split Jerk 1/1/1/1/1

Wednesday, 28 January 2015 18:00

Thur Jan 29, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Oly lift test MetCon 5 rds 10 Reps Ea. Thrusters- 95/65 Pull ups 10:00 cap

Tuesday, 27 January 2015 18:00

Wed Jan 28, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Open Gym 4:00-6:00pm

Monday, 26 January 2015 18:00

Tue Jan 27, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Med Ball Tabata Tuesday Tabata Med Ball Clean Tabata Med Ball Sit up Tabata Wall Ball Tabata Med Ball Lunge…

Saturday, 24 January 2015 18:00

Mon Jan 26, 2015

Written by Kelly Lewis - Coach/ Co-Owner

30:00 EMOM 1:00- 3 Wall Walks 2:00- 10 Pistols Alt. legs 3:00- 5 Box Jumps 30/24 10,9,8…1 Box Jumps…

Thursday, 22 January 2015 18:00

Fri Jan 23, 2015

Written by Kelly Lewis - Coach/ Co-Owner

5 Rounds 5 HSPU 10 V-Ups 15 Pushups 20 Pullups 25 Wall Balls

Thursday, 22 January 2015 18:00

Sat Jan 24, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Teams of 3 95/65 100 STOH 100 Back Squats 100 Hang Cleans 1,000m Row each (Bar cannot touch the ground…

Wednesday, 21 January 2015 18:00

Thur Jan 22, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Strength 15 minutes Back Squat 4x5 MetCon 10 min AMRAP 10 Alt. KB Snatches 60/35 10 Deadlifts 185/135 10 Box…

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Page 19 of 31

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