Archive for 2013

The CrossFit Comparison Game

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This blogpost was originally posted by Trident athlete Ericka Andersen on her site

Workout of the Day at Trident (You can see me, nose to the ground, behind the #30 box)

Been loving my crossfit workouts the past two weeks. Could it be because they have included lots of running? Probably.

Lots of shoulder work, rounds and reps of moves I really enjoy like push ...

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Friday 5 April

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DEADLIFT 10, 8, 8 @65, 70, 75% of 1RM




Deadlift (225/155)

Handstand Push ups

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Thursday, April 4, 2013

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Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters (100/65 lbs)

15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

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Should we be stretching before working out?

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You should always warm up, but how much should you stretch?

Check out this article from The New York Times:

As someone who was taught to stretch all his life before starting to exercise or play a sport, this was a strange read.

What do you think? Should you not stretch to better your performance? Have you ever noticed a difference in a WOD with or without ...

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13.4 was a jerk, but Team Trident persevered

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One victory at a time.

To those who got 95 or 135 lbs over your head for the first time or touched your toes to the bar for the first time… BOOM!!! Now you have to do it every time we have it programmed into a WOD! We knew you had it in you, so huge high fives!! You know who you are and so do we, no ...

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Wednesday 3 April

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4 min clock: Cash in with 500 M Row, then max reps with remaining time of:

1.)   Chest to Bar Pull Ups

2.)    Ring Push Ups

3.)    Single-Arm Russian KB Swings (L)

4.)    Single Arm Russian KB Swings (R)


*2 Min Rest between rounds

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and the 13.4 raffle winners are…

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Are you a Tough Mudder?

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UPDATED: Due to a scheduling conflict, we may change dates. We’ll let you know once we know for sure

Do you like mud? Do you like having fun? Do you like getting shocked with more voltage than you probably should?

If you said yes to all these question, join Team Trident for this year’s Tough Mudder race.

Email us at if you have any other questions.

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13.3 raffle winners – come get your swag!

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Paging Patricia Gibson, Adam Hudson and Pauline Khamo – please pick up your swag at Trident for battling through 13.3!

Sorry for not posting this sooner, but we wanted to make sure the winners knew they won. Send us an email at to claim your prizes.

We’ll have the 13.4 raffle winners posted shortly.

Keep up the hard work Team Trident.

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Tuesday 2 April

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15 Minute Clock – EMOM

Minutes 1-5: 1 Squat Clean (185/115#), plus 1 Front Squat

Minutes 6-10: 1 Squat Clean (155/100#), plus 3 Front Squats

Minutes 11-15: 1 Squat Clean (135/85#), plus 5 Front Squats


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MONDAY 1 April

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Monday 1 April:

Strict Press 10,8,8 @65, 70, 75% of 1RM



Push Press (115/75#)


200M Run after completion of each full round

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Friday, March 29, 2013

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1 Round of the following movements for time:

Back Squats


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Thursday, March 28, 2013

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Open WOD Workout 13.4

7 minute AMRAP of:

3 Clean and jerk

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12 Clean and jerk

12 Toes-to-bar

15 Clean and jerk

15 Toes-to-bar

18 Clean and jerk

18 Toes-to-bar…

Men:  135 #

Women  95#

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Remembering the fallen, one name at a time

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In Afghanistan, 2,176 service members have given their lives, according to Honor the Fallen

For those of you who haven’t seen the whiteboard right next to the pull-up bars near the main entrance, Team Trident has been doing push-ups for the fallen. It’s our way of remembering those who gave everything.

Ron White is a Fort Worth resident and former Navy intelligence specialist who has committed ...

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Wednesday, March 27, 2013

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3 x 5 minute AMRAP w/ 1 minute of rest in between


5 SDHP ( rx 65#, 95#)

5 Push Press (must use same barbell for SDHP and push press)


10 V-Ups

10 Burpee Pull-ups


15 calorie row

15 kb swings (rx  44#, 70#)

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