Author Archive

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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Tuesday Febuary 26th, 2012

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Todays WOD involves a barbell and a rep scheme of 21-15-9-15-21 (ouch), there might be a couple other movements as well

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Friday, February 22

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

Then:

3 Rounds of:
8 Front Squats (155/115) (Clean from the floor)
10 No push-up burpee lateral box jumps (20in box)
50 meter bear crawl (if weather allows) or 200 meter run

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Thursday, February 21

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10 minute row

Rest 2 minutes

Then:

4 minute AMRAP of

5 Manmakers

10 Pullups

20 DUs (3:1)

2 Minutes Rest

3 minute AMRAP of

10 DB Push Press

20 Superman (1-2 second hold)

40 DUs (3:1)

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Wednesday, February 20

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6 minute AMRAP of

12 Alternating T2B (6 each side)

10 Sumo Deadlifts (no high pull) (185/135)

8 / 6 Ring Dip / Muscle-ups

2 minutes rest

6 minute AMRAP of

12 Alternating T2B

10 Sumo Deadlifts (no high pull)(185/135)

8 / 6  Ring Dips / Muscle ups

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Tuesday, February 19

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Strict Press- 8@70%, 8@75%, 6@80%

Then

“Dont Drop Your Wallball”

Two person partner WOD of:

150 Wallballs

100 Ring Rows

200 Meter Wallball Overhead Walking Lunges

*Only one person working at a time.

*Each turn the person working has to complete at least 5 reps of that movement but no more than 10 reps at a time.

*During the workout every minute on the minute both athletes will stop where they are at and perform 3-5 hand release push-ups before continuing.

*3 burpee penalty for both athletes every time the ...

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Monday, February 18

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“Ohhhhh Sweet Baby Jesus”

Strict Press- 8@70%, 8@75%, 6@80%

Then
2 rounds of:
250 meter row
12 KB Swings (53/35)
15 Burpees
12 KB Swings
250 meter row

2-3 min rest between rounds

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Friday, February 15

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The Fab 40

40 PullUps

40 KB Front Rack Walking lunges

40 Toes to Bar

40 Burpees

40 DB Push Press

40 DB Snatch ( Alternating Arms)

40 Goblet Squats

40 Double Unders

400 M Row

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Tuesday Feb 12th 2013

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Workout of the Day

Tuesday, Feb 12

Max Reps in 2 minutes of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Abmat Sit-ups
5. Slam Ball
Rest 3 minutes

Max Reps in 90 seconds of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Ab Mat Sit Ups
5. Slam Ball

Rest 2 minutes

Max Reps in 1 minute of:
1. Row for Calories
2. Double Unders
3. KBS (53,35)
4. Abmat Sit-ups
5. Slam Ball
rest 1 min

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