Archive for February, 2014

Friday, February 28, 2014

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Workout 14.1

10-minute AMRAP:
30 double-unders
15 power snatches, 75 / 55 lb

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Thursday, February 27, 2014

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Partner Chipper for time:

50 Wall Balls total (partner rests in bottom of squat)

100 double unders total (partner rests in plank position)

50 air squats total (partner rests in hollow rock)

100 ab mat sit ups total (partner rests in superman)

50 ring row total (partner rests in bar hang)

Cash out:  partners run together 400 m or  row together 500 m

High fives and fist bumps!!!  Crossfit Open is almost here!!!

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Wednesday, February 26, 2014

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Strength:

Bench Press- 2-3 rep max

WOD:

Cash-in: 200 meter  kb suitcase carry

Then

3 rounds of

10 ring push ups

20 calorie row

Cash-out:  200 meter kb suitcase carry

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Show your Trident pride and register for the Open!

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13-1

Warming up for the first WOD of the 2013 CrossFit Open.

Did you know that last year we had the second largest team IN THE WORLD? We came second only to CrossFit NYC… impressive for Trident’s second year registered as a team!

You may not have any strong feelings about the Open or why you should participate but I do, so bear with me as ...

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Tuesday, February 25, 2014

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Strength:  Front Squat 2-3 rep max

WOD 1:

4 min AMRAP

6 OHS (95, 65)

8 Lateral Burpees

-Rest 2 min-

4 min AMRAP

6 OHS (95, 65)

8 Barbell roll-outs

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Monday, February 23, 2014

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Skill Work:  Turkish Get-ups

WOD:

600 m run

10 TGU

20 slam balls

1 rope climb

400 m run

10 TGU

20 slam balls

2 rope climbs

200 m run

10 TGU

20 slam balls

3 rope climbs

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Feb 21st

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Strict Press
6 @ 75%, 4 @ 80%, 4 @ 85%
 
Complex (10 EMOM)
3 Push Press
4 Good Mornings
5 Back Squats 
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Feb 20th

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5rds
 
100m Row
20 DUs
15 BJs
10 pull ups
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Open 2014 slider

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open-2014-slider

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Sign up for The Open and join Team Trident!

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crossfit-open-2014

Get your game face on!

It’s that time of year again where if you are part of the CrossFit community there is a buzz in the air—it’s the Games Season, baby!

For those new to CrossFit you may be asking yourself what is “The Open” and why do I care?  The Open is the first step in the annual CrossFit Games and to finding the fittest man and woman on ...

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Feb 19th

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DB snatch skill work
 
4min AMRAP
8 KB/DB snatch (4 each arm)
4 Push ups
 
1 min rest
 
4min AMRAP
6 alternating jumping lunges (3 each leg)
 4 V-ups
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Feb 18th

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Deadlift
6 @ 75% , 4 @ 80%, 4 @85%
 
4 rds
5 Deadlifts (75%)
6 Burpees
7 Wall Balls
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Friday, February 14, 2014

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Bench Strength
6 @ 75%, 4 @ 80%, 4 @ 85%

10 rounds
7 floor presses (db or kb)
5 forward and reverse lunges (each leg)

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Weather update for Friday, Feb. 14!

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Trident is OPEN and operating under a regular schedule on 2/14! 

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Thursday, February 13, 2014

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“Fractured” Fran

21 Thrusters (95/65)
21 Pullups
REST 2 mins
15 Thrusters
15 Pullups
REST 2 mins
9 Thrusters
9 Pullups

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