Author Archive

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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Class Update

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Just a reminder that there will be a 7:00am class only on Saturday Feb 2nd
Also no CrossFit Kids Class

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Wednesday, January 29

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400m Run for time.

Then; 3 Rounds for time:

800m Run

15 Pullups

25 KB Swings

 

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Team Trident takes home hardware at SuperFit Richmond 2013

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champions-superfit-rich-2013

Danielle and Alyssa (Team Dirty Diesel) and Joy and Casey (Team Kettlebelles)

SuperFit Richmond 2013 is in the books and Team Trident placed in two divisions.

Congratulations to Danielle and Alyssa who won First Place in the Female/Female division!

Joy and Casey finished in Second Place in the Female/Female scaled division.

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No Class on Christmas Day Dec 25th

 Dec 26th no early morning Classes,  

Regular Schedule from 9:30am on Dec 26th

 

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Jab L1

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jab header940x283

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