Archive for November, 2012

Nov 30th 2012

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Trident CrossFit – CrossFit

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Muscle-up skill work
 
METCON:
4 x Rounds For Time
 
8 x Pull-Ups 
8 x Ring Dips 
  or  scale up – 5 x Muscle Ups
8 x Sandbag Cleans
200M Run
 
 
Result Type: Rounds For Time
Male Rx: 0 lbs
Female Rx: 0 lbs
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Nov 29th 2012

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Trident CrossFit – CrossFit

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STRENGTH:
Deadlift- 6@75%, 4@80%, 4@85%
           
METCON:
21-15-9
Deadlift  (60% 1RM)
Burpees
 
Cash-Out Optional: 500M Row/400m Sprint
 
 
Result Type: Rounds For Time
Male Rx: 0 lbs
Female Rx: 0 lbs
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Nov 28th 2012

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Trident CrossFit – CrossFit

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METCON:
5 Rounds For Time
 
200m Farmers Walk (heavy db or kb)
9 x Ground to Overhead (95/65)  
18 x Twisting Wall slams (9 x each side)  
 
 
Result Type: Rounds For Time
Male Rx: 95 lbs
Female Rx: 65 lbs
 
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Nov 27th 2012

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Trident CrossFit – CrossFit

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Strength:
Back Squats- 6@75%, 4@80%, 4@85%
 
METCON: Tabata Be Kidding Me
 Ball Slam (Alternating sides – target outside of each foot)
Push-Ups
Barbell Rollout
 
 
Result Type: TABATA
Male Rx: 0 lbs
Female Rx: 0 lbs

 

 

 

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Nov 26th 2012

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Trident CrossFit – CrossFit

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Metcon

WOD:
3 x 7 Min AMRAPs

14 x Barbell Step-Ups (30 x D/Us (1 min rest
9 x Pull-Ups ( 9 x Toes To Bar ( 1 min rest
Max Calories Row

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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Nov 23rd 2012

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Trident CrossFit – CrossFit

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“Barbara”

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*3-minute rest after each round*

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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Friday Nov 23rd 2012

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“Barbara”

5 Rounds of

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

*Exactly 3 minutes rest between each round.

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Trident Nov 21st 2012

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Trident CrossFit – CrossFit

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“Nov 21, 2012 Metcon”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

“Trident Nov 21st 12 min AMRAP”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

Result Type: AMRAP
Male Rx: 0 ...

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Are You Ready

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Christmas Slider

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Wednesday 21st Nov 2012

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10 Minute Every Minute on the Minute of

5 Front Squats (must clean from the floor)

5 Hand Release Push-ups

2 minutes rest

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

HAPPY HUMP DAY!!!!!!!! -MW

 

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Tuesday Nov 20th 2012

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Trident CrossFit – CrossFit

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Metcon

18 MIn AMRAP
15 Box Jumps
12 Pushpress
9 Toes to Bar

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs
Comment: 24 in box jumps

“1000m Row”

Max Effort 1000m Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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Christmas Abbott: possible NASCAR Crew Member

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For those of you who are not familiar with Christmas Abbott, check out this profile. While she’s already well-known in CrossFit circles, she’s now trying to break into NASCAR as part of the pit crew for Turner Motorsports. She talked about her journey to NASCAR  with the Charlotte Observer back in October. Definitely check out this gallery of her practicing in the pit.

While it’d be a ...

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Tuesday Nov 20th 2012

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“Serious? Not another Open WOD Pleasssse!!”

18 Minute AMRAP of:

15 Box Jumps (24/20)

12 Push Press (115/95)

9 Toes 2 Bar

2 minute rest

1000 Meter Row

Enjoy your Tuesday WOD. –MW

 

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Tuesday Nov 20th 2012

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18 Minute AMRAP of:

15 Box Jumps 24/20

12 Push Press 115/95

9 Toes 2 Bar

2 minute rest

1000 Meter Row

 

 

 

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