Archive for 2014

Wednesday December 31

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Bench Press
8,6,6 @70, 75, 80%

 

Pull Ups 2,4,6,8,10,8,6,4,2

KB Swings (70/53) 8,8,8,8,8,8,8,8,8

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Tuesday December 30

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jakced santa

EVERY 90 Seconds for 8 Cycles:

3 Full (squat) Cleans (AHAP)

8 Burpees

-3 min rest-

Then surprise cashout!!

 

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Monday, December 29

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One minute on, one minute off for 20 minutes:

Interval 1: 1 min Amrap of: 5 bent over BB rows, 5 Push Press (115/75)

Interval 2: 1 min max cal row

 

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Dec 26th 2014

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Strength: Deadlift 10 @ 65%, 8@70%, 8@75%

 

9-15-21

Deadlifts 225/155

T2B

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Merry Christmas

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Happy Holidays!

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How lucky am we…

Sitting here with my wife and some friends enjoying this Christmas Eve. Secretly thinking of all of you and how important and thankful I am for each one of you for being part of our dream of positively affecting 1000 people our lives. I know it’s a big challenge but we are up for it. For every rep you work through and every high five, you continually refuel our charge and passion for being better people, so ...

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Merry Christmas 2014

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Wishing you and yours a Merry Christmas

Chriss & Andrea

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Christmas Eve 2014

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12 Days of Christmas

 

1 (200) run/row

2 HSPU

3 Pull-ups

4 Pistols

5 Wallballs (20/14)

6 KB swings (53/35)

7 v-ups

8 Slamballs

9 Box Jumps (24/20)

10 Lunges (95/65)

11 Push Press (95/65)

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Wednesday, December 24th, 2014:

Festive Wear Required!

 

12 Days of Christmas

1 (200) run/row
2 HSPU
3 Pull-ups
4 Pistols
5 Wallballs (20/14)
6 KB swings (53/35)
7 v-ups
8 Slamballs
9 Box Jumps (24/20)
10 Lunges (95/65)
11 Push Press (95/65)
12 Snatches (95/65)

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Tuesday Dec 23rd 2014

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Tuesday, December 23, 2014

 

Strength: Work up to a Heavy Single Clean

 

3 RFT:

10 HPC (135/95)

10 OTB Burpees

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Tuesday, December 24, 2014

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Strength: work up to a heavy 1 rep clean

 

3 RFT:

10 HPC (135/95)

10 Over the bar burpees

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Join in the 2015 TRIDENT Whole Life Challenge!

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WLC-Seals-NewYear2015-02
The New Year is just over a week away! 
What are your fitness and nutrition goals for 2015? How are you going to turn resolutions into action? To help you get there, join TRIDENT in the 2015 New Years Whole Life Challenge, kicking off January 17th! This challenge will mark the fourth event Trident CrossFit has participated in and is ...
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Monday, December 22, 2014

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5 intervals

7-5-3

thrusters

pullups

 

90

sec rest

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Friday, December 19, 2014

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Partner Chipper with a 25 min Cap:

10 HSPU

20 HPC 135/95

30 Front Rack Lunges 135/95

40 Pull-ups

50 WB’s 20/14

600 run together

50 WB’s 20/14

40 Pullups

30 Front Rack Lunges 135/95

20 HPC 135/95

10 HSPU

No more then 10 reps performed by one person at a time and no less then 5 reps.

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Thursday, December 18, 2014

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Strength: Strict Press

10,8,8 @ 65%, 70%, 75%

 

2mins of work:

250 row (sprint)

Remaining time max # of Push Press 95/65

1 min of rest

Repeat 4 times

Score is total # of Push Press

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