Archive for 2014

10/24/2014

Posted by:

“The Epidemic”

 

30-25-20-15-10-5

 Calorie Row

Bent over Dumbbell row

6 HSPU at the end of each round

 

Knees Out, Elbows Up!!!

 

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10/23/2014

Posted by:

“The Infection”

3 Rounds of:

15 Burpee Pull-ups

20 V-Ups 25 KBS

40 Air Squats

400 meter run

Knees Out, Elbows Up! :-P

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1

10/22/2014

Posted by:

“E-Bo”

 

Strict Press

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

 

50 DU cash in

 

5 Rds of:

10 Hang Cleans

10 Push Press

 

50 DU cash out

 

Knees Out, Elbows Up!! :-)

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10/21/2014

Posted by:

“Smallpox”

 Dead-lift

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

 

1-10 Dead-lift (225/165)

10-1 Wall-balls(20/14)

 

Knees Out, Elbows Up!

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10/20/2014

Posted by:

“Snake Spit aka Chad Boogie”

 

Teams of 3:

3×7 min relays:

Athlete 1:

5 C2B Pull-Ups, 5 T2B

Athlete 2:

8 Burpees Box jumps

(24/20)

Athlete 3: 10 Back Squats (95/65)

1 min rest b/w 8 min clocks

 

KNEES OUT, ELBOW UP!

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Trident CFE Oct 19-26 (MCM runners too)

Posted by:

Tuesday is our last class for the 8week session. Next session will probably start after thanksgiving and before Christmas. Stay tuned.

For the MCM runners: this week can sometimes be a challenge. The week before a marathon needs to have some taper ….yes CrossFit athletes need to taper too.
This week do 2 CrossFit workouts…go hard! Running this week: today go for 8-10 miles easy;tomorrow choose one of the speed workouts to do below; Thursday go for 3-4 mile run and ...

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Friday Oct 17th 2014

Posted by:

Back Squat: 10, 8, 8 @65, 70, 75%

Tabata:

Flutter kicks

Push ups

Air Squats

KB Swings

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Thursday Oct 16th 2014

Posted by:

Partner WOD – 25 minute Cut off

800M Run

60 deadlifts (135/95)

600M Run

50 DU’s

400M Run

40 wallballs

200M Run

30 power cleans

100M Run

10 rope climbs

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Wednesday Oct 15th 2014

Posted by:

18 rounds:

From the front rack (65/95):

2 x step up (1 each leg, guys 20”,

gals 3 x 45# plates – 16”)

1 x front squat

1 x shoulder to overhead

cash out – 50 Cal row

 

*7 hand release PU every time

bar is dropped

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Tuesday Oct 14th, 2014

Posted by:

10-1

150 M Row sprints

Box Jumps

Pull ups

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Trident cfe Oct 12-17 Programming

Posted by:

day 1-
6×400 m , 6o sec rest in btw

Day 2-
1×15 min, recover 8 min
1×8 min, recover 3 min
1×3 min, recover 2 min
2×1 min n, recover 1 min

Day 3-
10×30 sec hill repeaters recover 1 min before descending
1 min recovery at bottom ready for next repeat.

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Monday Oct 13th 2014

Posted by:

Bench Press: 10, 8, 8 @65,

70, 75% 1RM

 

EMOM 12 Minutes:

Odd: Weighted

Bulgarian Split Squats X 10 @

5 per leg)

Even: Ring Dips x 8

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Friday Oct 10th 2014

Posted by:

800M cash then:

30 x Abmat

30 x Box jumps

30 x Burpee

30 x Pull up

30 x DB Thruster

100M DB lunge

400M cash out

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Thursday Oct 9th 2014

Posted by:

2-3 rounds:

10 x Snatch

10 x OH Squat

10 x Roll out

200M run

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Wednesday Oct 8th 2014

Posted by:

15,12,9,6
Dead Lift
600M Run

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