Archive for 2013

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 ...

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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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CrossFit at 9 Months Pregnant

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

Trident members Kelly Shannon and Haofeng Xu.

CrossFit has received a lot of criticism lately and well, you know how I feel about some of that. But what about doing CrossFit (or weight lifting) while pregnant — ...

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Friday, October 11, 2013

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4 Rounds of

10 RDLs (Romanian Deadlifts)

10 Strict Pull-ups

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Thursday, October 10, 2013

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Front Squat 8-6-6 @ 70%-75%-80%

12min partner WOD (both work)

Partner 1 EMOM

2 Front Squats then 6 front rack lunge steps (3 each leg).

Partner 2 EMOM

30sec erg sprint, 30 sec rest

After 6min partners switch places (erg goes to FS, FS goes to erg)

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Wednesday, October 9, 2013

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Push Jerk Skill Work

 

15 Push Jerks

15 V-ups

400m run 

12 Push Jerks

12 TTB

200m run

9 Push Jerks

9 Abmat situps

100m run

 

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Tuesday, October 8, 2013

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13 min AMRAP of:

30 DUs

20 Burpees (on a 45 plate)

10 Alternating Pistols-5 each leg  (sub single leg deck squats)

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Monday, October 7, 2013

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Strength:

Bench Press 8-6-6 @ 70-75-80

then

8min ladder up starting @ 2reps of:

Push-ups

Air Squats

Kettlebell swings

Cash out: 800m run/1000m row

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Friday, October 4, 2013

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Deadlift 8-6-6 @ 70% – 75% – 80%

then

7 min ladder up of

Deadlifts @ 75% 1RM starting @ 4 reps and increasing by 2 reps each round

Double unders starting @ 20 reps and increasing by 5 reps each round

 

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DC SuperFit at Trident CrossFit!

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

This weekend I had the chance to volunteer at DC SuperFit — a competition hosted at my own box, Trident CrossFit. I was excited to volunteer and be a part of the competition even though I wouldn’t actually be competing myself.

I ...

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Thursday, October 3, 2013

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Strength:

Strict Press 8-6-6 @ 70% – 75% – 80%

then

5 Rounds

5 Burpees

10 TTB

15 Mountain Climbers (1 rep/leg)

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Wednesday, October 2, 2013

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Taste of DC SuperFit
15-10-5 reps of :
Barbell Complex and Pullups
1 Clean – 2 Front Squats – 1 Shoulder to Overhead = 1 rep

 

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Tuesday, October 1, 2013

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15-12-9-6-3

100m sprint

Hang Power Clean

Wall Balls

*5 Burpee penalty (immediate pay out) for dropping the wall ball mid set*

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