Author Archive

Friday, Feb 27: OPEN WOD 15.1 (and 15.1a)!!!!

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Rx

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

 

Scaled

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

* ground-to-overhead allowed

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

GOOD LUCK TRIDENT!!! CRUSH IT!!!!!!!

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Thurs, Feb 26

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Strength:

Bench Press at 6, 4, 4 @ 75, 80, 85%

Alternating with a partner, perform 7  “Cindy” intervals:

5 Pull Ups

10 Pushups

15 Squats

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Wed, Feb 25

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Back Squat at 6, 4, 4 @ 75, 80, 85%

“Elizabeth”

21-15-9 Squat Clean 135/95

Ring Dips

 

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Tues, Feb 24

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7 RFT:

9 KB Swings

6 Burpees

3 Push or Split Jerks (155/115)

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Monday, Feb 23

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FGB Bodyweight

3 rounds for max reps at each station:

1 minute Lunges

1 minute Row

1 minute Box Jumps (20”)

1 minute V-Ups

1 minute Air Squats

Rest 1 minute between rounds.

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Monday, January 5th

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EMOM for 16

Minutes:

Odd Minutes:

10 Slamball, 10

Push ups

Even Minutes:

200M Erg Sprint

(175W)

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Join in the 2015 TRIDENT Whole Life Challenge!

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WLC-Seals-NewYear2015-02
The New Year is just over a week away! 
What are your fitness and nutrition goals for 2015? How are you going to turn resolutions into action? To help you get there, join TRIDENT in the 2015 New Years Whole Life Challenge, kicking off January 17th! This challenge will mark the fourth event Trident CrossFit has participated in and is ...
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Friday, November 28

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5 Rounds:
10 Deadlift 185/115
10 Box jumps 24/20”
10 Toes to Bar

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Wednesday, Nov 26

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1RM Bench Press!!!

4 min AMRAP
8 (4 each leg) KB Weighted step ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Push-Ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Goblet Squats
8 Ab-Mat Sit-Ups

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Friday, Sept 12

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Squat 8, 6, 6 @70, 75, 80% of 1RM

“Annie Climbs a Rope”

50-40-30-20-10 Double Unders
50-40-30-20-10 SitUps
2-2-2-2-2 Rope Climbs

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Thursday, Sept 11

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In honor of all those who have served or made the ultimate sacrifice in support of the events on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!

View a compilation of the Hero WODs, will be posted up on the boards at Trident as well.

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Wednesday, Sept 10

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EMOM

14 Minutes:

Odd: 2 Hang Power Snatches  + 1 Full Power Snatch

Even: 6 C2B Pull Ups

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Tuesday, Sept. 9

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Bench Press 8, 6, 6 @70, 75, 80% of 1RM

“The Good Life”

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

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Monday, Sept 8

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“Cement Mixer”

7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round.

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Fri, Sept 5

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Press 8, 6, 6 @70, 75, 80% of 1RM

Cash In 400m Row/Run

3 Rounds

15 Knees to Elbows

15 Push Ups

Cash Out 400Run/Row

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