Archive for 2012

PIck Your Hero

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Trident CrossFit – CrossFit

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“DT”

5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Result Type: Time
Male Rx: 155 lbs
Female Rx: 105 lbs

“Jerry”

1 mi Run
2000 m Row
1 mi Run
Post total time.

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

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Fallen Heros

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Monday 12th: “Honor the Fallen Day”
-You can pick one of the 4 hero WODs listed. Or choose murph

1. DT

5 Rounds of:
12 Deadlift (155/105)
9 Hang Cleans
6 Push Jerks

2. Helton
3 Rounds of:
800 Meter Run
30 DB Squat Cleans (50/35)
30 Burpees

3. Coe
50-40-30-20-10 of:
Wallballs
Box Jumps
KB Swings (53/35)

4. Jerry
Run 1 Mile
Row 2K
Run 1 Mile

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11/09/2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coach’s Call

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Metcon

4rds:
10 Bench Press
15 Pull-Ups
350 Row

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

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Friday Nov, 19th 2012

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“Welcome to D-Block!”

4 Rounds of:

10 bench press or DB floor press

15 Pull-ups

350 m row

Have a wonderful weekend!

Cheers. :-)

 

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Schedule Update

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Heads up!   Veterans Day (11/12/12) Normal Schedule;             Saturday 17th ,  7am Only

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Thurs Nov 8th 2012

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Thursday 11/8/12

“Hell’s Kitchen!”

*25 minute Cutoff*

Partner WOD (Teams of 2)
120 Wall balls (20/14)
100 V-Up
80 Slam Balls (20/15)
60 Burpee box Jumps
40 C2B

200 meter kettle-bell farmers walk* (100m each)
10 Rope/Cargo net climbs

♥ mos
Partner WOD (Teams of 2)
80 Wall balls (14/10)
70 Abmit sit-ups
60 Slam Balls (15/10)
50 Burpee
40 Ring rows
200 meter PVC pipe overhead walk (Active Shoulder)
10 Rope jumps

*If you and your team mate finish before the 25 minute cut-off ...

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Tuesday Nov 6th 2012

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“The Walkers!”

*10 minute of strength: Back Squats*
8 @70%, 6 @ 75%, 6 @80%

7 minute AMRAP “A”
12 step-back lunges (6 each leg) with plate or dumbbell
10 T2B
-60 second rest-
7 minute AMRAP “B”
12 alternating dumbbell snatch
200 meter sandbag sprints

3 mos
Scale to KTE

Optional Bonus: 50 hand release push-ups

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November 5th, 2012

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*10 minute of strength: Dead-lift*
8 @70%, 6 @ 75%, 6 @80%

“Christine”
3 rounds of:
500 meter row
12 bodyweight deadlifts
21 Box Jumps (24/20)

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Homepage Slider Arm3

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Welcome to the new online home of Trident CrossFit

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After several months of work, we’re happy to pull the curtains back on our new website. The goal was simple — we wanted to provide more resources to our athletes and make it easier to learn about our box for anyone interested in joining.

We’ll be posting updates on Trident athletes and information on various events happening in the area. Plus, our hope ...

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One CrossFitter’s journey to the 2012 Marine Corps Marathon

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Blood, Sweat, and PR’s from Rachel Boehm on Vimeo

When registration opened for the 2012 Marine Corps Marathon I chickened out. I was not one of the 30,000 people that helped the event sell out in less than three hours. Instead, I deleted my iCal alarm, which I had set up months before to remind me to ...

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Nov 2nd, 2012

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“Nate says Hi!”

Yay!! 10 minute to go over the muscle transition/progression

20 Min AMRAP

2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)

4 Handstand Push-ups or 6 box headstands or 4 wall walks

8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)

 

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Nov 2nd 2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call
Banded shoulder Work

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Metcon

20 Min AMRAP
2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)
4 Handstand Push-ups or 6 box headstands or 4 wall walks
8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

Metcon

3 15 min AMRAP
8 ring-rows
10 push-ups
15 Kettle-bell ...

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Friday Nov 2nd, 2012

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*10 minute of strength: Front Squats @*

8-70%, 6-75%, 6-80%

“Really Dude!”

5 Rounds of:

Front Squats 15 reps @(95/65) or 10 reps @(135/95) or 5 reps @(165/115)

200 meter run

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Thursday Nov 1st, 2012

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*10 minute of strength: Front Squats @*

8-70%, 6-75%, 6-80%

“C’Mon.. Really Dude!!”

5 Rounds of:

Front Squats 15 reps @(95/65) or 10 reps @(135/95) or 5 reps @(165/115)

200 meter run

 

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