Author Archive

Friday Jan 3rd 2014

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AMRAP (reps as possible) 13 minutes

1 deadlift

2 power clean

3 front squat

4 shoulder to overhead

5 back squat

 

40 Double unders

 

5 Deadlift

4 power cleans

3 front squat

2 shoulder to overhead

1 back squat

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Thursday Jan 2nd 2014

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Bench press

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

 

100 Push-ups

Each rest period 10 double squat wall balls

Or 200 m run

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Wednesday Jan 1st 2014

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2-5 rounds of the Baseline

Baseline WOD

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

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Tuesday Dec 31st 2013

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5 rounds for time. 75#\55#

10 Power Snatch

15 Pull-ups

20 Thrusters

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Monday Dec 30th 2013

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3 Rounds for time

5 Hand Stand Push-Ups

10 Toes 2 Bar

15 Box Jump (24/20)

Rest 90 seconds

3 Rounds for time

5 DB Push press

10 Deadlifts

15 V-ups

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Friday Dec 27th, 2013

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Strength: Shoulder Press

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

 

13 min AMRAP

Single arm DB Snatches

C2B pull-ups

Push-ups

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Thursday Dec 26th 2013

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Lets work off some of that Christmas Turkey

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Christmas Day Dec 25th 2013

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Have a Happy Holiday

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Tuesday Dec 24th 2013

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12 days of Christmas

 

1 100 meter row

2 Box Jumps

3 Hand Stand Push Ups

4 Clean & Jerk 135#

5 Push Ups

6 Knees to Elbows

7 KB Swing 1.5 pood

8 Double Unders

9 Ring Dips

10 Pistols

11 Pull-ups

12 Thrusters 95#

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Monday Dec 23rd 2013

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Strength: Deadlift

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

 

3 rounds

Partners

500m row

20 Boxjumps 24”

10 Deadlifts 225/165

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Normal Schedule Tonight!

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Trident will follow our normal schedule the rest of the afternoon/evening

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Bringing Home the Gold

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Photo1Well she’s gone and done it again this time she defended her National title at the 2013 IWF – World Masters Games, in Turin Italy, Weighing in at 57.09 Kg, Andrea Seward from Trident CrossFit competed in the 58Kg weight class Age group 40yrs old, she went six for six on her lifts with flawless precision.  Lead by her coach Cara Heads Slaughter from ...

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Monday, March 18, 2013

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Workout of the Day
Conditioning: RFT – in teams of two

25 x High-Five Burpees (completed together, each completes 25 x reps (high fiving at the end of each rep/ jumping and slapping hands- forcing them to work as a team)

Teams of 2 then do partner Elizabeth (one rows 200m one works- rower is pace setter)

21-15-9

(Squat) Clean 135 lbs
Ring Dips

25 x High-Five Burpees

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Boom!! Andrea is the 58Kg Women’s Masters Weightlifting Champion!!!

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Boom! Champion!

Boom! Champion!

For those of you who haven’t seen the banner hanging up inside Trident, Andrea is a champion.

She won the women’s masters weightlifting championship on Friday, March 8th,  She competed in the 40-45 age group at the 58 kg weight class.

Next time you see her, tell her congrats and give her a big hug or high five.

“Set Goals- Work Hard”

If you’ve never been to a weightlifting event, you ...

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Schedule Update!

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We will only have the 4:30pm, 5:15pm classes tonight along with one baseline class at 5:30 pm. Due to the weather, we WILL NOT have the 6:15, 7:15 & SealFit classes tonight.

Check back often for updates!

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