WODs

Wednesday, 10 February 2016 18:13

Thur Feb 11, 2015

Written by
Strength: 15:00 to reach a 1 RM on squat clean.   MetCon: 10 Rds @ 65% of your 1 RM…
Monday, 08 February 2016 20:49

February 9, 2016

Written by
1) EMOM for 20 min odd min:15 deadlifts 135/95 even min: 15/12 push ups 2) 10rds 5 Strict Pull ups…
Sunday, 07 February 2016 22:05

February 8, 2016

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Teams of 2:10-9-8-7-6-5-4-3-2-1 reps for time of:Hang Squat Clean Thruster, 135/95200m Row after each set.Example: Partner 1 does the 10 reps…
Friday, 05 February 2016 20:45

February 6, 2016

Written by
1. Squat3×2 Back Squat 2. Met-conTeams of 2 complete AMRAP 20min:2-4-6-8-10-12*… Clean and Jerks, 205/155 (1 bar per team, reps…
Thursday, 04 February 2016 20:23

Fri Feb 5, 2016

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Barbell Condiitoning ARMAP 3:00 9 Power Snatches, 135/95 15 Power Cleans, 135/95 21 Jerks, 135/95 Max Reps of OHS in…
Wednesday, 03 February 2016 18:47

February 4, 2016

Written by
1)"The Admiral”3 RFT:20 Burpee Pull ups20 Front Squats, 155/10520 Box Jumps, 24/20 2) Gymnastic work 5-4-3-2-1-2-3-4-5 Unbroken Sets MU/C2B/Pull Ups
Monday, 01 February 2016 20:42

February 2, 2016

Written by
1. Conditioning21-15-9Dead Lift, 275/185Strict Ring Dips 2. Conditioning2 minutes of max rep Double undersrest 1 minute2 minutes of max rep…
Sunday, 31 January 2016 21:10

February 1, 2016

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1. With a Running ClockA. at the 0:00 complete:AMRAP 15min:5 TTB10 Hand Release Pushups15 Wallballs B. at the 15:005 minutes…
Friday, 29 January 2016 20:20

January 30, 2016

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Team WOD Part 1 Run 400m 2 Rope Climbs 20 Wall Ball 20 Burpee Box Jumps Part 2 6 Reps…
Thursday, 28 January 2016 21:16

January 29, 2016

Written by
1. Snatch2 Power Snatches every 30 seconds for 4 minutes – you choose the weight. 2. Conditioning1000m Row, into:4 RFT20…
Wednesday, 27 January 2016 21:06

Thur Jan 28, 2016

Written by
 Strength A.  3×1 Squat Clean B.  3×2 Bench Press C.  3×3 OHS
Monday, 25 January 2016 20:47

1-26-16

Written by
Met-con 1“Elizabeth”21-15-9Squat Cleans, 135/95Ring Dips 2. EMOMx10:Odd: 8 Pull ups + 8 Thrusters, 95/65Even: 8 Pull ups + 8 OHS, 95/65
Sunday, 24 January 2016 20:35

1-25-16

Written by
50 Box Jumps, 24/2050 Jumping Pull-Ups50 Kettlebell Swings, 35/2050 Walking Lunge Steps50 Toes to Bar50 Push Press, 45/3550 Good Mornings50…
Friday, 22 January 2016 21:49

Sat Jan 23, 2016

Written by
TLCF will open @ 10:00 am. Team Wod
Page 69 of 71

Our Coaches

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