Archive for June, 2013

Monday, July 1, 2013

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Cash in – 25 x Burpees
 
4 rounds
14 single arm kb swings (7/arm)    
10 pistols or deck squats (5/leg)                  
400m run
 
Cash Out – 30 x sit ups
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Friday, June 28, 2013

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Friday
Strength: Bench Press 6@75%, 4@80%, 4@85%
 
Conditioning: Ladder Down 10 to 1      
No pushup burpees
Deadlifts 
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Support Vic Hoyos at the CrossFit Games!

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Vic_shirtless

Strength meets classy.

Vic is going back to the games!

Have you met Vic Hoyos? He is loud, always has a huge smile on his face and has a very distinct New York accent. He is the first to extend his hand and welcome you; he is that guy who is sprinting by everyone, moving more than anyone and doing it faster. He is also that guy who ...

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Thursday, June 27, 2013

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Thursday
 Tabata Abs 
- Hollow Rock 
- V-ups
- Flutter Kicks
 
 then
 
4min AMRAP
5 Thrusters (Weight should be unbroken) <3mon use db
5 Pull-ups/Ring Rows
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Wednesday, June 26, 2013

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Wednesday
Strength: Front Squat 6@75%, 4@80%, 4@85%
 
Conditioning: 5 -7 Rds  
10 Wall Balls  
10 Burpees   
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Tuesday, June 25, 2013

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Tuesday
Heavy Partner WOD – One bar, One Bell- team of 2
 40 x Pull ups 
40 x Box Jumps 30/24
40 x Push Press
40 x Kettlebell Swings 
(Max work each partner can do at a time is 5reps)
 
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Monday, June 24, 2013

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Monday
 
Chipper 
100 DUs 
25 Push-ups 
200 m run
75 DUs 
50 weighted sit-ups 
200 m run
50 DUs 
75 Air Squats 
25 DUs 
100m walking lunge 
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Saturday, June 22, 2013

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Lil summer spice..  See you all then.. 
DONT FORGET 
 Only 2 Classes tomorrow, 6:30AM and 7:15AM
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Friday, June 21, 2013

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 Friday 21st
 
Strength:
Press: 6@75%, 6@80%, 4@85%
 
Conditioning: 
Death BY Push Press 
 
1 min rest; then
 
Death BY Pull-Up 
 
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Thursday, June 20, 2013

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Thursday 20th
 
Strength:
Deadlift  6@75%, 6@80%, 4@85%
 
Conditioning:  
500m Row
 
Then - 1min transition
 
6 MIN AMRAP
7 x Deads 
14 x KB Swings
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Wednesday, June 19, 2013

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Wednesday 19th
4 x Rounds
50m Overhead DB Lunges  
7 x Incline Single -Arm DB Bench Press 
9 x Medball Russian Twists 
Then
Cash out 800m Run 
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Tuesday, June 18, 2013

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Tuesday 18th
Teams of Two (one runs 200m and one works, runner is the pace setter)
 
6 Rounds
 
10 x Hang Clean 
14 x Ring Push Ups 
18 x V-Ups 
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Monday, June 17, 2013

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Monday 17th
Tabata it up… 
Jumping Lunges  
Burpees
Double Unders 
Wall Ball
Ring row
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Friday, June 14, 2013

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The Complex
 
5x Rounds 
 
5x Barbell Roll-out
5x Single Leg Lateral Jumps over the bar 
5 x Deadlift
5 x Front Squat 
5 x Push Press
200m Run
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How to Achieve Long-Term “Success” in CrossFit

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This post is from Trident athlete Caitlin Parke. You can read more about her at her blog, Crossroads of the Heart.

caitlin

The author setting a new record for herself on the snatch during the The Open earlier this year.

Upon joining a CrossFit gym, new members quickly realize that something different is going on here.  Beyond learning foreign fitness movements and namesakes like WOD, Pukie the ...

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