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Weather Update

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We are open today normal schedule

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Wednesday, February 13 2013

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Bench Press 10@65%, 8@70%, 8@75%

3 Rounds of:
400 M Run
15 Pull Ups
20 Push Ups

Less than 3 months:
3 Rds
400 M Run
10 Ring Rows
15 Push Ups

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Holiday schedule

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Holiday Schedule Jan 1st 2013
10am 11am & Noon Only
Happy New Year!!!

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No 7:15pm class Tonight. Christmas party

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No 7:15pm class Tonight.  Christmas party

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Fallen Heros

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Monday 12th: “Honor the Fallen Day”
-You can pick one of the 4 hero WODs listed. Or choose murph

1. DT

5 Rounds of:
12 Deadlift (155/105)
9 Hang Cleans
6 Push Jerks

2. Helton
3 Rounds of:
800 Meter Run
30 DB Squat Cleans (50/35)
30 Burpees

3. Coe
50-40-30-20-10 of:
Wallballs
Box Jumps
KB Swings (53/35)

4. Jerry
Run 1 Mile
Row 2K
Run 1 Mile

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Hurricane schedule

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Due to Hurricane Sandy, Trident will be closed on Monday Oct 29. we will post schedule updates here and on our Facebook page.

Sandy sounds like a WOD to me…

Chriss

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Friday Sept 28th 2012

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Friday :
Karen’s B-day WOD – “MCW”
6 Min Clock- Cash In with 37 Wall Ball Shots and 400M Run, then max reps of pull ups w/ remaining time
1 min rest
6 min clock, cash in with 37 Jumping Lunges and 400 M Run, then max reps of GHD Sit Ups with remaining time
1 min rest
6 min ...

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Thursday Sept 27th 2012

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Thursday:
Skill – Hang Power Snatch (Advanced athletes – Hang Squat Snatch)
12 Min to work up to a 1RM or skill/practice
WOD: 2 Min Max Reps at each station, 1 min rest between stations
Hang Power Snatch – 95-115#M/ 55-75#W
TTB or KTE
Slamball
Box Jumps (24/20)
Row (Calories)

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Thursday June 22nd 2012

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Deadlifs
10 @ 65%
8 @ 70%
8 @ 75%

4 Rounds of:
10 Push Press
10 Bar Jumps
15 Slamballs
10 Bar Jumps
10 T2B

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Monday 9th April 2012

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20 Min Amrap:
Athlete Choice – max rep pull ups, chest to bar pull-ups or L-Pull Ups (set is alive until athlete comes off pull-up bar)
400 M Run
<3 months: 20 min amrap – 10 band-assisted pull ups or ring rows (partitioned as needed)
400 M Run

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Holiday hours

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8 am 9am 10 am and 11am classes only today

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Friday Jan 6th, 2012

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Friday:
Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%
4 Rounds of:
1 min max reps of air squats,
1 min max reps of push press (115/75#),
1 min rest
(Record total # of reps completed for entire workout)
>3 months- Back Squat 5×5
3 rds, I min air squats, 1 min db push press, 1 min rest.

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Friday, 28 October 2011

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Pick your hero

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Thursday, 27 October 2011

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500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
3 rounds w/ 3 mins rest between rounds

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Holiday hours

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Labor Day hours are 9:00 and 10:00 a.m.
Only 2 classes.
WOD: Filthy Fifty.
Enjoy your Labor Day!

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