Archive for July, 2010

14 July 2010

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Front Squat 5-5-5-5-5
500 M Row
10 Barbell Rollouts
AMRAP 12 min

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13 July 2010

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Skill: Pullups
2 options
3 weighted pullups
5 dead hang pullups
7 pullups
600 M Run

Option 2
10 deadhang (sub ring rows or jumping)
5 Pullups ( sub negatives)
600 m Run
3 or 4 Rds.

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12 July 2010

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Skill: Thruster
2 options for WOD
5 Rounds
5 Thrusters ( 155/105 most will be lighter but it should be heavy for each individual)
5 Muscle Ups
400 M Run

Option 2
5 Rds(can be scaled to 3 or 4)
5 Thrusters
10 Ring Dips
400 M Run

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10 July 2010

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10 Pullups
10 Dips
10 Sit ups
10 Squats

10 Rds( Scaled to 8 or 6 )

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9 July 2010

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Skill-bench press
4 Rds.
Max BW bench press ( scale as necessary)
Max Ring rows
Rest with for 3 min between rds.

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8 July 2010

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OHS-skill or 3-3-3
5 OHS(heavy) or 15 goblet squats, 10 pullups, 400 M run. 5 rds

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Paleo Pumpkin Muffins

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2 eggs
3 cups of almond meal
1 cup of unsweetened coconut
1 can of canned pumpkin
1½ cup of unsweetened applesauce
4 teaspoons of baking powder
1 teaspoon of salt
1 teaspoon of cinnamon, nutmeg, cloves, pumpkin pie spice, cloves, and ginger
Raisin: This is optional

  1. Mix all of the ingredients
  2. Fill sprayed muffin tins almost to top
  3. Bake at 325°F for about 25 minutes
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7 July, 2010

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Deadlift 8-8-8-8-
AMRAP 12 min
12 abmat (or ghd) situps
200 m row sprint
7 pushups( or hspu’s)
200 m row sprint

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Friends of Trident Crossfit

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Friends of Trident Crossfit

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6 July 2010

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50 wallball

40 kb swings…

30 knees to elbow

20 burpees

10 dead hang pullups

800 m run or 1000 m row

10 dead hang pullups

20 burpees

30 knees to elbow

40 kb swings

50 wallball

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3 July 2010

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Burpee bedlam

or

2 min, 1.5 min 1min, 30sec of:

Burpee Bedlam

30 burpees
30 db deadlifts

30 burpees
30 db cleans

30 burpees
30 db presses

30 burpees
30 db push presses

30 burpees
30 db jerks

30 burpees
30 db swings

30 burpees
30 db sdhp’s

30 burpees
30 db snatches left/hand

30 burpee
30 db snatches right/hand

30 burpees
30 manmakers

2 min, 1.5 min 1min, 30sec of:

Box Jumps

Abmat Situps

Slamball

Burpees

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July 2 2010

Posted by:

JACKIE

1000 meter row

45 lb Squat Thursters 50 reps

30 Pull Ups

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