Author Archive

Wed, Sept 3

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In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
Hold plank in remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

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Tuesday, Sept 2

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“Trident Triple”

For time:
Row 2000 meters
150 Double Unders
Run 1 mile

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Friday, July 18

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PICK YOUR OWN CROSSFIT GIRL WOD!!!

We like “Jackie” and “Helen”:

“Jackie”

Row 1000 meters

50 Thrusters (45/35 lbs)

30 Pull-ups

or

“Helen”

Three rounds for time:

Run 400 meters

21 Kettlebell swing (54/36 lbs)

12 Pull-ups

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Thursday, July 17

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5 Intervals of:

10 Squats with Single KB on R shoulder in clean position

10 Squats with single KB on L shoulder in clean position

20 Box Jumps (24/20)

90 sec rest between rounds

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Wednesday, July 16

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Strength: Strict Press 6,4,4 @ 75, 80, 85%

7 Rounds for time of:

7 Front Rack Split Squats (per leg)  (95/65#)

7 Push Press

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Tuesday, July 15

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Strength:

Deadlift 6,4,4 @75%, 80%, 85%

7 Minute Clock:

750M Row (650 for women), 25 Burpees,

Then as many powercleans as possible with remaining time (135/95)

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Monday, July 14

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EMOM x8 min:

10 Slamball, 5 Pull Ups

Then, 3 min to run 400M (remaining time is recovery)

EMOMx8 min:

10 Slamball, 8 Push Ups

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Traveling WODs

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Ryan and Liz_v2

Traveling this summer? Checkout Trident athletes Liz and Ryan showing their Trident pride at CrossFit Villa Albani all the way in Rome, Italy!!

Even if you can’t make it to a gym or box, that doesn’t mean you have to put your workouts on hold. Here are 30 workouts that you can do almost anywhere with minimal equipment. If you’re with others, remember to scale them to meet the needs of ...

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Friday, May 2, 2014

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4-5 rounds for time:

600 meter run

10 Single Arm DB Push

Press (30/20) (5 each arm)

15 V Ups

2 Rope Climbs

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Thursday, May 1, 2014

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Strength: Deadlift 10,8,8

@65, 70, 75% of 1RM

For time:

“Christine”

3 Rounds of

500m row

12 Bodyweight Deadlifts

21 Box Jumps

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Wednesday, April 30, 2014

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Strength: Shoulder Press 10,8,8

@65, 70, 75% of 1RM

For time:

10-9-8-7-6-5-4-3-2-1

Pull Ups

Burpees

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Tuesday, April 29, 2014

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“Snatchin’ Chief”

Max rounds in 3 minutes of:

3 Power Snatches (95/65)

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

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Monday, April 28, 2014

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2 mins max reps of the following exercises:

KB Swing

Wall Ball

AbMat Sit Up

Row (Calorie)

-2 mins rest-

90 seconds max reps of the 4 exercises

-2 mins rest-

1 min max reps of the 4 exercises

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Friday, April 25, 2014

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6 rounds:

6 HSPU (sub 3 negatives, 2 wall walks or 8 heavy DB strict press)

8 Pull Ups

12 Pistols (6 each leg)

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Thursday, April 24, 2014

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In teams of 2:

2-3 rounds:

One partner runs 800m while the other partner completes AMRAP of:

20 Walking Lunges

10 Burpees

Each partner will run 2-3 times and complete the AMRAP 2-3 times.

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