Author Archive

Thursday 31 October

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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!

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Wednesday 30 October

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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

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Tuesday 29 October

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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

 

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Monday 28 October

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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

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Keeping Charlie In The Game

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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 tripping ...

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Friday, August 2, 2013

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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

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Thursday August 1st

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Every 90 seconds for 8 rounds:

 

3 power snatches

3 Overhead Squats

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Wednesday July 31

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 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

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Tuesday July 30

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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.

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Monday July 29th, 2013

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Partner WOD: (Teams of 2)

Burpees (2)

Pull Ups (3)

Powercleans (4)

Slamball (5)

800M Run

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Friday July 26th

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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!

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Thursday, July 25

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EMOM for 18 Minutes:

 

Odd minutes: 3 Burpees, 2 Hang Squat Cleans

Even Minutes: 3 Burpees, 6 Pull Ups

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Wednesday July 24

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STRENGTH: Strict Press 10, 8,8@ 65, 70, 75% of 1RM

 

CONDITIONING:

Push Press

KTE

Box Jumps

(For Volume) ;)

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Tuesday July 23

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

 

5 Rounds for time of:

3 Sumo Deadlifts (AHAP)

6 double KB Swings(1 Russian, 1 American) (70/53#)

9 Ring Dips

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Monday July 22nd

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FRANERVALS!!!

5 Rounds of:

15 DB Thrusters (35/20#)

15 Chest To Bar Pull Ups

200M SPRINT

*rest 2 minutes between rounds

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