Author Archive

Wednesday, June 5, 2013

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Cash In- 800 Meter Run

Then:

3 Rounds of:

100 Meter Farmer Carry

50 Meter Bear Crawls

2 Wall Climbs

Cash Out-800 Meter Run

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Tuesday, June 4, 2013

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Every Minute On The Minute for 8 minutes of:

                                1 Squat Clean and 3 Front Squats @ Aprox. 75%-85% of 1RM

3 Minute Rest

 

                Then:

                                12 Min AMRAP of:

8 Wallballs

200 meter run

2 Turkish Get Ups (Each Arm)

100 meter run

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Monday, June 3, 2013

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Hero WOD day:  Athletes will pick one of the following hero WODs to do. 

A– “Hansen”                                                                                    B—“Roy”

>5 Rounds of:                                                                                       5 Rounds of:

30 KB Swings                                                                                      15 Deadlifts

30 Burpees                                                                                         20 Box Jumps

30 Abmat                                                                                             25 Pull-Ups

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Friday May 31, 2013

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Friday  May 31, 2013

Strength:

                        Front Squats: 10@65%, 8@70%, 8@75% w/o rest 10@45%

WOD:                      

                                    “2 Times 2 Equals Fun”

Teams of 2

40 Wall balls

30 Power Cleans

20 Sledgehammer strikes

10 Rope Climbs or Cargo net climbs

*Two for two reps for each of the movements.  Example- Joe does two wallballs, Bob does two wallballs, Joe does two wallballs until they get to the total number of reps.  This will be done for all ...

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Thursday May 30, 2013

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Thursday   May 30, 2013

“Regional WOD with a twist”

                         Cash In- 100 Double Unders (3:1)

Then

4 Rounds of:

10 Handstand Push-Ups

10 Toes 2 bar

10 Shoulder 2 Overhead

Cash Out- 100 meter lunge

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Wednesday, May 29, 2013

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Wednesday, May 29, 2013

Strength: Bench Press  10@65%, 8@75%, 8@80% then w/o rest 10@40%

WOD:

5 Min Amrap of:

10 Floor Press with DBs

10 DB Thrusters

1 Min Rest

5 Min Amrap of:

10 Single Arm KB Swings (5 each arm)

10 Step Back Lunges with KB (5 each leg)

1 Min Rest

5 Min Amrap of

10 Slamball w/ no push up burpees

10 Ring Dips

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Tuesday, May 28, 2013

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Tuesday, May 28, 2013

“Annie” with a twist

50-40-30-20-10 (200 meter run or row before each set) of:

Double Unders  2:1

Abmat Sit-Ups

Example: 200 meter run then 50 DU and Abmats. 200 meter run then 40 DU and Abmat……..

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Monday, May 27 2013

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Monday May 27 2013

            “Murph”

Cash In- 1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

Cash Out-1 Mile Run

 

3>

Cash In- 800 Meter Run

10 Rounds of:

5 Push-Ups

10 Pull-Ups

15 Air Squats

Cash Out- 800 Meter Run

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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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Friday March 1st, 2012

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11 Min AMRAP
Bench Press
Floor Press
Snatches

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Thursday Feburary 28th, 2012

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2:00 min Row with a Russian twist and then…….

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Wednesday February 27th 2012

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Jerks and Double unders

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Weekend Update

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Saturday March 2nd, We will have 1 class only. 7:00am

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