Archive for 2012

Dec 6th 2012

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Strength:

Push Press- 6@75%, 4@80%, 4@85%
           
METCON:
EMOTM – 13 min 
4 x Thruster (95/65) 
30 x Double Unders
 
 
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Dec 5th 2012

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Strength:

Front Squat- 6@75%, 4@80%, 4@85%METCON: 
10-8-6-4-2-4-6-8-10
Wall ball
Toes 2 Bar 
Bulgarian Split Squat (Total 10 = 5 each leg) 
 
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Dec 4th 2012

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Trident CrossFit – CrossFit

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Skill Work: Clean
 
METCON:
6 x Round
2x Power Clean (high Hang – small dip) (135/95) 
2x Clean (low hang – dip to knees)  (135/95)
2x Clean (135/95)
6 x over the bar Burpee 
200m Run or 200m Row 
 
 
Result Type: Rounds For Time
Male Rx: 135 lbs
Female Rx: 95 lbs
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Dec 3rd 2012

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Trident CrossFit – CrossFit

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METCON:
3 x Rounds
2 x 4 Min AMRAP (total of 24 min of work)
 
10 x Jumping Lunges (5 each leg) 
7 x KB Swing 
2 Min rest
10 x Hand release Push-ups  
10 x Ring Row 
 
 
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
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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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