Author Archive

Have FUN Messing Up in 2014!!

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To the best community in the world- Hopefully tomorrow marks the day  that talking about what’s gonna happen in 2014 comes to a screeching halt and the real action taking begins.

Whatever your goals are, take this day to explore WHY they have meaning to you. Goals without emotional content are nothing more than daydreams.  That 50 lb. PR squat clean doesn’t mean anything by itself, but if developing the courage it takes to dive under the heaviest load you’ve ever picked up in your ...

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Friday 8 November

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Partner WOD – teams of 2 ( 1 works, 1 rests)

 

Cash In: 200 M walking lunge

50 burpees

50 TTB or KTE

50 Hip extensions

50 Sledge Strikes

50 DB Renegade Rows

Cash Out: 200 M walking lunge

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Thursday 7 November

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OTM x 16:

 

Even Minutes: 10 Medball Squat Clean Wall Ball Shots

 

Odd Minutes: 6 L-Pull Ups

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Wednesday 6 November

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4 Intervals of:

 

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

 

200M Sandbag Run

 

90 sec rest between rounds

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Tuesday 5 November

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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

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Monday 4 November

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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

 

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Friday 1 November

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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

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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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