Archive for October, 2013

Thursday 31 October

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Strength/Skill: Hang Power Clean

 

18, 15, 12, 9, 6

 

Hang Power Cleans

 

KB Swings (53.35#)

 

200M Run between each completed round

**SEVERE BURPEE PENALTY FOR NOT COMING IN COSTUME!!!!!

 

Be brave like….

lion jackHappy Halloween!

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Wednesday 30 October

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7 Rounds for time:

 

7 Front Squats (135/95)

7 Box Jumps (30/24)

7 Ring Dips

 

 EXTRA CREDIT: Tabata Hollow rocks

 

BE SLY LIKE…..

panther

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Tuesday 29 October

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Jerk Skill Work

3-5 sets under moderate to heavy load from racks (no Rx rep scheme)

WOD:

EMOM for 10 minutes: 5 Dead Hang Pull Ups, 3 Jerks

Be graceful like….

badass swan

 

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Monday 28 October

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A series of fun sprint couplets:

 

One involving a run and row.

The other involving lifting a barbell and everyone’s favorite bodyweight movement.

 

Oh Yeah!!!

 

bruce lee

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Friday, October 25, 2013

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Bench press: 6@ 75% , 4@ 80%, 4 @85%

AMRAP  15 minute:

1 Wall Climb

10 Tire flips

20 double unders

25 m bear crawl

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Thursday, October 24, 2013

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Variation on “Coe”:

Cash in 700 m row

7 Rounds for Time:

7 Thrusters (95/65)

7 Ring Push-ups

Cash out 700 m row

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Wednesday, October 23, 2013

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3 rounds-1:00 minute max reps/20 seconds rest in between each movement

Sandbag Clean Box Step-ups

Toes to bar

Deadlift 185#, 135#

Pull-ups

Calorie row

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Tuesday, October 22, 2013

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Overhead squat (OHS) prep and skill work

“Jeremy”

21-15-9

OHS (95/65)

Burpees

Then Strength:

Front Squat 6, 4, 4 @75, 80, 85%

 

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Monday, October 21, 2013

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800m Run

21 one arm KB Swings (53/35)

21 Wall Ball (20/14)

21 weighted sit-ups

21 jumping lunges

600m Run

15  one arm KB Swings (53/35)

15 Wall Ball (20/14)

15 weighted sit-ups

15 jumping lunges

400m Run

9 one arm KB Swings (53/35)

9 Wall Ball (20/14)

9 weighted sit-ups

9 jumping lunges

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Friday, October 18, 2013

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5 min AMRAP

200 m farmer’s carry

10 chest to bar pull-ups

10 slam balls

rest 2 min

10 min AMRAP

200m farmer’s carry

10 chest to bar pull-ups

10 slam balls

10 box jumps

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Thursday, October 17, 2013

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Shoulder Press 6, 4, 4 @75, 80, 85%

WOD:

4 rounds for time

10 Toes to bar

10 manmakers

250 m row SPRINT

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Listen to Chriss on CrossFit Radio!

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Our very own Chriss Smith was interviewed by Justin Judkins for the latest edition of CrossFit Radio. Listen to Chriss talk about what makes Trident different from other boxes in the area and how integral Chris Kelly has been on building Trident’s online presence. Didn’t know we are on FaceBook, Twitter, Instagram or of our awesome website? Well go like or follow us immediately!

You can listen to it here and Continue Reading - >

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Wednesday, October 16, 2013

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Snatch Skill Work

Partner WOD:

16 minute AMRAP

2 rope climbs

12 power snatches

 

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Tuesday, October 15, 2013

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Strength:  Deadlift 6, 4, 4 @75,80,85%

WOD:

400 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

200 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

400 m run

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Monday, October 14, 2013

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7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU or 10 seated db press

-1 minute rest-

7 minute AMRAP

20 Abmat Sit-ups

20 DU’s

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