Author Archive

Wednesday 6 November

Posted by:

4 Intervals of:

 

2 Rounds of: 10 KB HP(70/53#), 10 Lateral Box Jumps

 

200M Sandbag Run

 

90 sec rest between rounds

Continue Reading - >
0

Tuesday 5 November

Posted by:

8 Minute Clock:

 

10 Single KB front squats

Ladder up of lateral plyo push ups on plate (start at 2 reps then add 1 rep per round)

 

Extra Credit: 400M Farmers Carry

Continue Reading - >
0

Monday 4 November

Posted by:

E.M.O.M for 21 Minutes

Minute 1: 200 M Row

Minute 2: 12 KB Swings (70/53#)

Minute 3: 8 Handstand Push Ups

 

Continue Reading - >
0

Friday 1 November

Posted by:

Over head Squat Strength/Skill

12 Minutes to practice OH Squat from racks

 

WOD:

3 intervals of:

10 OHS

15 Ring Rows

20 Slamball

25 Sit Ups

*3 min cap per round, 1 min rest

 

Sting like…

hornet

Continue Reading - >
0

Thursday 31 October

Posted by:

Strength/Skill: Hang Power Clean

 

18, 15, 12, 9, 6

 

Hang Power Cleans

 

KB Swings (53.35#)

 

200M Run between each completed round

**SEVERE BURPEE PENALTY FOR NOT COMING IN COSTUME!!!!!

 

Be brave like….

lion jackHappy Halloween!

Continue Reading - >
0

Wednesday 30 October

Posted by:

7 Rounds for time:

 

7 Front Squats (135/95)

7 Box Jumps (30/24)

7 Ring Dips

 

 EXTRA CREDIT: Tabata Hollow rocks

 

BE SLY LIKE…..

panther

Continue Reading - >
0

Tuesday 29 October

Posted by:

Jerk Skill Work

3-5 sets under moderate to heavy load from racks (no Rx rep scheme)

WOD:

EMOM for 10 minutes: 5 Dead Hang Pull Ups, 3 Jerks

Be graceful like….

badass swan

 

Continue Reading - >
0

Monday 28 October

Posted by:

A series of fun sprint couplets:

 

One involving a run and row.

The other involving lifting a barbell and everyone’s favorite bodyweight movement.

 

Oh Yeah!!!

 

bruce lee

Continue Reading - >
0

Keeping Charlie In The Game

Posted by:

Charlies wod                                                                      

Trident Community, family and friends – there is no way I can possibly put into words how grateful I am for everyone’s support and participation in the fundraiser for Charlie’s therapy this past weekend. Thank you just doesn’t seem to cut it. I’ve never before been a recipient of such kindness and generosity of that magnitude. It seemed that people were literally ...

Continue Reading - >
3

Friday, August 2, 2013

Posted by:

Bench Press 

10, 8, 8 @ 65, 70, 75% of 1RM then sellout set at 60%

 

Cash in: 50 walking lunges

4 Rounds of: 250M Row, 10 Ring Dips

Cash out: 50 walking lunges

Continue Reading - >
0

Thursday August 1st

Posted by:

Every 90 seconds for 8 rounds:

 

3 power snatches

3 Overhead Squats

Continue Reading - >
0

Wednesday July 31

Posted by:

 5 Intervals of: 

15 Single-Arm KB Swings (L) (53/35#)

15 Single-Arm KB Swings (R)

10 Box Jumps (24/20)

 

200M Sprint

 

*Rest 90 seconds between intervals

Continue Reading - >
0

Tuesday July 30

Posted by:

Strength: Front Squat 10, 8, 8 @65, 70, 75% of 1RM

 

7 Minute Clock:

3 Front Squats (115/75)

Push Ups – Max ladder up by multiples of 2.

Continue Reading - >
0

Monday July 29th, 2013

Posted by:

Partner WOD: (Teams of 2)

Burpees (2)

Pull Ups (3)

Powercleans (4)

Slamball (5)

800M Run

Continue Reading - >
0

Friday July 26th

Posted by:

PICK YOUR OWN GIRL!!!

Get your mind out of the gutter, we’re talking about the Crossfit Benchmark WODs!

We’ll have a list of the CF Girl workouts at the gym so you can choose one that

you’ve been itching to try, or you can work around your soreness after a tough week

of WODs! Like any other workout, all the Girls are scalable. Enjoy!

Continue Reading - >
0
Page 2 of 4 1234