Archive for January, 2012

Thursday, January 12

Posted by:

Cash In: 800 M Run or 1000 M Row

4 Rounds

20 Goblet Squats

25 KB Swings

30 Double Unders

Cash Out: 800 M Run or 1000 M Row

via Trident CrossFit.

Continue Reading - >
0

Wednesday, Jan 11th 2011

Posted by:

Wendler Deadlift

5 @ 75%

3 @ 85%

1+@ 95%

Then:

AMRAP 15 min.

5 Deadlifts ( Heavy)

10 Barbell Rollouts

20 Weighted Step Ups (10 each leg) can use DB’s or sandbag


Continue Reading - >
0

Tuesday, January 10th 2011

Posted by:

Wendler Shoulder Press

3 @ 70%

3 @ 80%

3+@ 90%

Then:

AMRAP 6 Min

10 Knees to Elbow or Toes to Bar

15 Slamball

Rest 2 Min

AMRAP 6 Min

250 M Row or 200 M Run

10 Push Press

 

Continue Reading - >
0

Monday Jan 9th, 2011

Posted by:

‘Tabata Something Else’
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest
Pull-ups
Push-ups
Sit-ups
Squats
There is no rest between exercises. Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
>3 months 6 rounds
Top Scores will be posted on the Whiteboard

Continue Reading - >
0

Friday, January 6

Posted by:

Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%

4 Rounds of: 1 min max reps of air squats, 1 min max reps of push press (115/75#), 1 min rest

(Record total # of reps completed for entire workout)

via Trident CrossFit.

Continue Reading - >
0

Friday Jan 6th, 2012

Posted by:

Friday:
Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%
4 Rounds of:
1 min max reps of air squats,
1 min max reps of push press (115/75#),
1 min rest
(Record total # of reps completed for entire workout)
>3 months- Back Squat 5×5
3 rds, I min air squats, 1 min db push press, 1 min rest.

Continue Reading - >
0

Update

Posted by:

Just wanted to give you a heads up about Saturdays WOD.  We will be hosting a CPC (Coaches Prep Course) this Saturday and Sunday so we will have our workout outside,  don’t fret is forecast to be a lovely 58 degrees F so it should be fun.  Constantly varied.  We will also be utilizing our new space (right next door) while the Courser is in our main gym, so we ask that you come in ...

Continue Reading - >
0

Thursday, January 5

Posted by:

3 Intervals:

500 M Row, 25 Box Jumps (24/20), 10 Powercleans (135#/95#) -AFAFP!!!

2 Min Rest Between Intervals

via (6) Trident CrossFit.

Continue Reading - >
0

Wednesday, January 4

Posted by:

Wendler Bench Press 3, 3, 3+ @70%, 80%, 90%

Then one sell out set @65% (1 set to failure or 1 min max reps, whichever comes first)

Half GI Jane: 50 Burpee Pull Ups for time

 

Continue Reading - >
0

Tuesday, January 3, 2012

Posted by:

10 Min clock:

3 Front Squats – every minute, on the minute

(Rx Load = Heavy for the individual. Must be able to clean from the floor)

3 Min Rest

6 Minute Max Ascending Ladder of: Step Back Lunges, KB Swing (53#/35#) 1-1, 2-2, 3-3, etc.

Continue Reading - >
0

Monday Jan 2nd, 2012

Posted by:

Holiday Schedule:
8:00am, 9:00am, 10:00am, 11:00am

Monday:
1K Row or 800M Run
5 Rounds of: 10 Pull Ups, 15 Push Ups, 20 Sit Ups
1 K Row or 800 M Run
Athletes can choose to run or row first, but must do the other one

Continue Reading - >
0
Page 2 of 2 12