Author Archive

Trident Nov 21st 2012

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Trident CrossFit – CrossFit

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“Nov 21, 2012 Metcon”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

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

“Trident Nov 21st 12 min AMRAP”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

Result Type: AMRAP
Male Rx: 0 ...

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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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