Archive for February, 2011

Tuesday, 1 Mar, 2011

Posted by:


Wendler squat

5 @ 65%

5 @ 75%

5+ @ 85%

7 HSPUs or 75% of Max Strict Press

12 pistols (6 ea leg)

18 abmat sit-ups

5 rds

 

Continue Reading - >
0

Monday, 28 Feb, 2011

Posted by:


“Eva”

5 rds

30 pull ups

30 KB swings (70/53)

800m run (alt: 1000m row)

 

Continue Reading - >
1

Friday, 25 Feb, 2011

Posted by:

9 min AMRAP
6 Power cleans (135/95)
12 Barbell rollouts

2 min rest

9 min AMRAP
12 Air squats
6 Pull ups

Continue Reading - >
0

Thursday, 24 Feb 2011

Posted by:

Wendler Cycle – Strict Press
5 @ 65 percent of 1 RM
5 @ 75 percent of 1 RM
5+ @ 85 percent of 1 RM

14 min AMRAP
200m run (250m row inclement wx plan)
8 SDHP (95/65)
12 Push press (95/65)
use same barbell for both movements

Continue Reading - >
1

Wednesday Feb 23, 2011

Posted by:


3 rounds
500m row/3 min rest between rowing rounds

2 min rest

2 min max rep burpees

1 min rest

1 min max time handstand hold

Continue Reading - >
0

Tuesday, 22 Feb 2011

Posted by:

Wendler Cycle – Deadlift
5 @ 65 percent of 1 RM
5 @ 75 percent of 1 RM
5 @ 85 percent of 1 RM

5 Rounds for time:
7 Deadlift (175/105)
12 KB swing (53/35)
15 GHD sit-ups (or 25 abmat sit-ups)

Continue Reading - >
0

Monday, 21 Feb 2011

Posted by:

Football Gone Bad!
DB Thrusters (35/25) or barbell (75/55) if not enough DB
Box jumps (20”)
Push ups
…Double unders (each single counted as ½ rep; failed DU counts as 1 pt)
Calorie row
3 rounds – 1 min per station w/ 1 min rest between rounds; each rep 1 pt
*Extra credit – weighted vest 15/10lbs

Continue Reading - >
0

Friday 18 Feb 2011

Posted by:

4 rounds of 4min AMRAP w/ 2 mins rest between rounds

4 Deadlifts @ 75% 1RM

6 Pull Ups

8 Box Jump (24/20)

Continue Reading - >
0

Thursday 17 Feb 2011

Posted by:

15 min to find 1Rm of Backsquat

Then

13 min AMRAP of
6 Front Squat (115/85) or OHS (95/65)
20 Mountain Climbers (10 R/L)
10 Slamball

Continue Reading - >
0

Wednesday 16 Feb 2011

Posted by:

Cash-in – Take 5 min – find the MAX number of double unders you can do
15 Min AMRAP
13 KB Swings
14 Stepback lunges (7 R/L)
200m Row / Run / 50 DUs (Option based on rower  availability)
Cash out – 50 Swings with the Sledge (25R/L)
Continue Reading - >
0

Tuesday 15 Feb 2011

Posted by:

Grace + Karen = “Garen”

5 Rounds for time
6 Clean and Jerks (135/95)
30 Wallball Shots (10′ Target, 20#/14# Ball)

Continue Reading - >
0

Monday Feb 14, 2011

Posted by:

15 min to find 1 RM on Bench Press

Then
Row 500m or 50DU’s (4:1 sub)
20 Pullups
6 Burpees
16 Pullups
8 Burpees
12 Pullups
10 Burpees
8 Pullups
12 Burpees
4 Pullups
14 Burpees

Continue Reading - >
0

Trident Crossfit Take 2: Happy Sweat

Posted by:

Trident Crossfit Take 2: Happy Sweat
Posted on February 10, 2011 by lokalgood

After a workout recently my wife noted…“maybe people who exercise are just happy people.”  Really?  Come on, the world is full enough of trite, bumper-stickery ideas that don’t really hold up, particularly when it comes to health and fitness.  Sure, I get the whole endorphin thing, that people feel better and maybe they have more energy, but really, consistently happier?  To the point where you’d tag that as ...

Continue Reading - >
0

Friday 11 Feb, 2011

Posted by:

Happy Hour Chipper…
20 inch Box jump, 50 reps
Rope climb, 3 ascents
20/14lb Wall Ball 50 reps
6 trips sand bag carrying or lunge length of gym
55/35lb Kettlebell swing, 50 reps
DB Snatch, 50 reps
800 meter Row

Continue Reading - >
0

10 February 2011

Posted by:

AMRAP of 16min
Teams of 2 – Don’t lose your Medicine
10 MedBall Cleans and Pass 10 feet apart – (If you drop the ball, 5 burpees immediate payout)
20 Abmat Situp with Med Ball, Pass Medball at top of situp (5 feet apart) –(Dropped ball, 5 burpees immediate payout)
10 simultaneous Med Ball Pushups (each partner is on the opposite side of the ball and puts one hand on the ball)

Continue Reading - >
0
Page 1 of 2 12