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Are You Ready

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Christmas Slider

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Tuesday Nov 20th 2012

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Trident CrossFit – CrossFit

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Metcon

18 MIn AMRAP
15 Box Jumps
12 Pushpress
9 Toes to Bar

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs
Comment: 24 in box jumps

“1000m Row”

Max Effort 1000m Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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Tuesday Nov 20th 2012

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“Serious? Not another Open WOD Pleasssse!!”

18 Minute AMRAP of:

15 Box Jumps (24/20)

12 Push Press (115/95)

9 Toes 2 Bar

2 minute rest

1000 Meter Row

Enjoy your Tuesday WOD. –MW

 

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Nov 16th, 2012

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Trident CrossFit – CrossFit

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Strength

Exercise: Deadlift/lbs
Reps: 8@70%, 6@75%, 6@80%

Metcon

12 Minute AMRAP of:

150 Wallballs

90 Double Unders (3:1)

30 Pull-ups (If you have MUs do MUs)

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

12 Minute amrap of

20 Wallballs

30 Double Unders (3:1)

20 Ring Rows or Pullups

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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Thrusday Nov 15th 2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call

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Metcon

“Who Needs Barbells To Have Fun?”

7 Min AMRAP of:

3 Burpees

6 Mountain Climbers (6 each leg)

200 Meter Run

2 Minute Rest

7 Min AMRAP of:

200 Meter Row

15 KB SDHP (53/35)

20 KB Swings (53/35)

2 Minute Rest

7 Min AMRAP of:

4 Turkish Get Ups (2 each arm)(53/35)

8 Ring Dips

10 Flutter Kicks (10 each leg)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

Metcon

3 months or less

5 Min AMRAP ...

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<30 mo Tuesday Nov 13 2012

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Trident CrossFit – 3 Months or Less

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Metcon

4 rounds of:

5 Box HSPU’s or 75% of Max Strict Press or Seated Dumbbell Press

10 Slamballs

15 Abmat Sit-ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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Thanksgiving Schedule

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Friday after Thanksgiving  23rd  8,9,10,11am only

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Thursday Nov 15th, 2012

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Trident CrossFit – CrossFit

“Who Needs Barbells To Have Fun?”

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Metcon

7 Min AMRAP of:

3 Burpees

6 Mountain Climbers (6 each leg)

200 Meter Run

2 Minute Rest

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

Metcon

7 Min AMRAP of:

200 Meter Row

15 KB SDHP (53/35)

20 KB Swings (53/35)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

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Tuesday Nov 13th 2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call

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Metcon

5 rounds of:

7 HSPU’s or 75% of Max Strict Press or Seated Dumbbell Press

2 Slamballs

18 Abmat Sit-ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

3months or less

4 Rounds of

5 Box HSPUs

10 Slamballs

15 Abmat Situps

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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PIck Your Hero

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Trident CrossFit – CrossFit

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“DT”

5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Result Type: Time
Male Rx: 155 lbs
Female Rx: 105 lbs

“Jerry”

1 mi Run
2000 m Row
1 mi Run
Post total time.

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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11/09/2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coach’s Call

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Metcon

4rds:
10 Bench Press
15 Pull-Ups
350 Row

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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Schedule Update

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Heads up!   Veterans Day (11/12/12) Normal Schedule;             Saturday 17th ,  7am Only

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Homepage Slider Arm3

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Welcome to the new online home of Trident CrossFit

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After several months of work, we’re happy to pull the curtains back on our new website. The goal was simple — we wanted to provide more resources to our athletes and make it easier to learn about our box for anyone interested in joining.

We’ll be posting updates on Trident athletes and information on various events happening in the area. Plus, our hope is our site to ...

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