Author Archive

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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One CrossFitter’s journey to the 2012 Marine Corps Marathon

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Blood, Sweat, and PR’s from Rachel Boehm on Vimeo

When registration opened for the 2012 Marine Corps Marathon I chickened out. I was not one of the 30,000 people that helped the event sell out in less than three hours. Instead, I deleted my iCal alarm, which I had set up months before to remind me to log on just before 3 p.m. when registration opened.

I was no longer a runner, a thought, not ...

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Nov 2nd, 2012

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“Nate says Hi!”

Yay!! 10 minute to go over the muscle transition/progression

20 Min AMRAP

2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)

4 Handstand Push-ups or 6 box headstands or 4 wall walks

8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)

 

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Nov 2nd 2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call
Banded shoulder Work

View Public Whiteboard

Metcon

20 Min AMRAP
2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)
4 Handstand Push-ups or 6 box headstands or 4 wall walks
8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)

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

Metcon

3 15 min AMRAP
8 ring-rows
10 push-ups
15 Kettle-bell swings (35/26

Result Type: AMRAP
Male Rx: ...

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Friday Nov 2nd, 2012

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*10 minute of strength: Front Squats @*

8-70%, 6-75%, 6-80%

“Really Dude!”

5 Rounds of:

Front Squats 15 reps @(95/65) or 10 reps @(135/95) or 5 reps @(165/115)

200 meter run

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Thursday Nov 1st, 2012

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*10 minute of strength: Front Squats @*

8-70%, 6-75%, 6-80%

“C’Mon.. Really Dude!!”

5 Rounds of:

Front Squats 15 reps @(95/65) or 10 reps @(135/95) or 5 reps @(165/115)

200 meter run

 

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Wednesday, October 31

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Push Press @*

8-70%, 6-75%, 6-80%

“Really Dude!”

Ascending ladder 1 to 10

Hand release Burpees

Pull-ups

 

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Tuesdays 10/30/12…

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2 rounds of: 2 minutes at each station with no breaks, 2 minute rest after completions of the 5 stations.

“Franking-Storm!”

Station A: max Double Unders

Station B: max V-Ups or Abmit sit-up with 15lb plate over head

Station C: max Kettle-bell swings (53/35)

Station D: max Calorie Row

Station E: max Wall Balls (20/14)

via Tuesdays 10/30/12….

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FRIDAY, OCTOBER 26

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Strength: Deadlift 10 at 65%, 8 at 70%, 8 at 75%

In 15 minutes complete:

100 Double Unders

AMRAP of…

7 Deadlifts at 70% 1RM,

4 HSPU

 

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Thursday, October 25

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Five rounds for time of:

10 Ring Dips

20 Walking lunge steps, carrying a barbell in the front rack position

400 M Run

 

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Wednesday, October 24

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Strength: Back Squat 10 at 65%, 8 at 70%, 8 at 75%

5 rounds for reps of:

1 minute Slamball (20/15)

1 minute Box Jumps (24/20)

1 minute Row (Calories)

1 minute Rest

via Trident CrossFit.

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Tuesday, October 23rd, 2012

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Skill Work: Power Snatch

AMR(reps)AP in 12 minutes of:

• Ground-to-Overhead (95#/ 65#) – this is the load for the first 6 minutes. Halfway through the load moves up

• GTO (135#/ 95#) this is the load for the last 6 minutes.

Every Minute On The Minute everyone must stop and 3 lateral burpees.

 

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FRIDAY, OCTOBER 19 2012

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For time:

Row 500 meters

50 Slamballs (15/10)

Row 400 meters

40 Pull-ups

Row 300 meters

30 Slamballs (15/10)

Row 200 meters

20 Pull-ups

Row 100 meters

10 Slamballs (15/10)

 

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Thursday, October 18th 2012

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Strength: Push Press – 10 at 65%, 8 at 70%, 8 at 75%

Every 30 seconds for 7 minutes (14 total reps):

1 Hang Power Clean + 1 Push Press @ 70%

-then-

3 rounds for time of:

25 Pushups (Hand release)

25 Kettle bell Swings (53/35)

 

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Wednesday, October 17

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For time:

Row 1000m

50 Box Jumps 24/20

100 Ab-mat Sit-ups

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