WODs Archive - Tri-Lakes Community Fitness of Tennessee

WODs Archive

Monday, 19 January 2015 18:00

Tue Jan 20, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Strength: 15 minutes Bench Press 10, 8, 6, 4, 2 MetCon 50-40-30-20-10 Double Unders Situps 1 Rope Climb after each…

Sunday, 18 January 2015 18:00

Mon Jan 19, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Strength 15 minutes Front Squat 5x2 MetCon 15 Muscle Ups 15 Snatches 135/95 15 Clean & Jerks 135/95

Friday, 16 January 2015 18:00

Sat Jan 17, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Deck of Cards

Thursday, 15 January 2015 18:00

Fri Jan 16, 2015

Written by Kelly Lewis - Coach/ Co-Owner

10 rounds 1 minute max effort Row Minimal 2-3 minutes between each round

Wednesday, 14 January 2015 18:00

Thur Jan 15, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Death by… Ring dip ladder Rest 5 minutes Power clean ladder@ ¾ BW

Monday, 12 January 2015 18:00

Tue Jan 13, 2015

Written by Kelly Lewis - Coach/ Co-Owner

15 minute Accumulate 50 ctb pullups 3 rounds 21 wall balls 14 handstand pushups 7 deadlift (315/205)

Sunday, 11 January 2015 18:00

Mon Jan 12, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Back squat 5x3 all at 75-80% Open 13.4 7 minute AMRAP 3,6,9,… clean and jerk & toes to bar (135/95)…

Friday, 09 January 2015 18:00

Sat Jan 10, 2015

Written by Kelly Lewis - Coach/ Co-Owner

- -teams of 2. Partner A completes a full round then partner B goes. 7 min AMRAP 5 Hang Squat…

Thursday, 08 January 2015 18:00

Fri Jan 9, 2015

Written by Kelly Lewis - Coach/ Co-Owner

1-1-1-1-1 OH Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat Increase load on each set Post Wod: Practice Double Unders

Wednesday, 07 January 2015 18:00

Thur Jan 8, 2015

Written by Kelly Lewis - Coach/ Co-Owner

10,9,8,7,6,5,4,3,2,1 STOH 135/85 Bar facing burpee

Tuesday, 06 January 2015 18:00

Wed Jan 7, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Open Gym 4:00-6:00 pm

Monday, 05 January 2015 18:00

Tue Jan 6, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Strength 4x (1 Push Press+1 Push Jerk+1 Split Jerk ) Try to increase load on each of the 4 sets…

Saturday, 03 January 2015 18:00

Mon Jan 5, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Strength: 3x5 deadliftMet-con: 6rds10 ring dips10 box jumps 30/24

Friday, 02 January 2015 18:00

Sat Jan 3, 2015

Written by Kelly Lewis - Coach/ Co-Owner

Partner Wod 365 Fit 31 cal row [january]28 deadlifts (95/65) [february]31 burpees [march]30 air squats [april]31 push press (95/65) [may]30…

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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