Author Archive

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

Posted by:

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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Register with Team Trident for the Fall Whole Life Challenge!

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Summer is winding to a close- vacations are done, kids are back in school and Fall is around the corner! If you need a little extra motivation to get on track with your nutrition and fitness goals, Trident CrossFit is about to begin our third Whole Life Challenge (WLC) on Saturday, September 13th.

This is an 8-week program that helps someone set or reenergize their eating habit, focus on lifestyle changes like ...

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Thurs, Sept 4

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

4 intervals:

10 Deadlifts (225/155)
25 Wall Balls  (20/14)

Full 60 seconds rest in-between intervals

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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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