Archive for June, 2011

Trident CrossFit

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Tuesday, June 14

4 Rounds for Time:

15 front squats (135/95)

30 push-ups

Rest 2 minutes between rounds

via Trident CrossFit.

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Monday 13th June 2011

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5 Rounds for Time:

15 knees to elbow

50 double unders

150 ft. overhead walking lunge 45/25

 

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Friday June 10th 2011

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Wendler Back Squat 5,5,5+

3 Rounds:

4 Min clock:

400 M Run Or Row,

then complete max reps of Manmakers (30/20),

1 min rest between rounds.

Record # of reps completed on each round.

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Thursday June 9th 2011

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Wendler Bench Press 5,5,5+

15 Min Amrap:

4 L-Pull Up

6 Burpees

8 Ring Dips

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Trident CrossFit

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Wednesday, June 8

“Mr. Bacon” (In honor of Meegs)

5 Rounds: 400 M Row, 30 Wall Ball, 15 Box Jumps, 1 Rope Climb

via Trident CrossFit.

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Tuesday 7 June 2011

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10 Min to find 1 RM Powerclean

Then,8 Min Amrap:

3 Power cleans, 3 Push Press (115/75)

2 Powercleans, 2 PushPress

1 Powerclean 1 Push Press

 

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Monday June 6th 2011

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“FRAN”….oh yeah, it’s time!!
21-15-9
Thrusters (95/65)
Pull Ups:
Extra Work: 3 Minutes Max Rep Abmats or GHD Sit-ups

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Friday, May 3rd, 2011

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Deadlift 5, 5, 5+
Regional(like) WOD:
21-15-9
Deadlift (Heavy for the athlete- 225-275M, 135-185W)
Box Jump (30″M, 24″W)
….bring your A game!!
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Thursday, June 2, 2011

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Teams of 3:

18 minute clock: 1 person rows to 200M, 1 person rests, 1 person does Push-ups. Once rower completes the 200M, the team rotates positions. The output is measured by how many total push ups are completed for the entire team. Order is: rest to row to push ups.

 

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