Author Archive

Tuesday Aug 30th 2011

Posted by:

For Time: 1 Round of Cindy, 3 Barbell Floor To Overhead (135#/85#),
1 Round of Cindy, 6 Floor To Overhead,
1 Round of Cindy, 9 Fl to OH,
1 Round of Cindy, 12 Fl to OH,
1 Round Cindy, 15 Fl to OH
*athletes choice of snatch, clean & jerk, or clean & push press

Continue Reading - >
0

Friday 16th June 2011

Posted by:

Wendler Strict Press 3,3,3+  (70%,80%,90%)
For Time:
 
750m Row
9 Clean & Jerks (155/105)
500m Row
6 Clean & Jerks
250m Row
3 Clean & Jerks

Continue Reading - >
1

Wednesday Feb 23, 2011

Posted by:


3 rounds
500m row/3 min rest between rowing rounds

2 min rest

2 min max rep burpees

1 min rest

1 min max time handstand hold

Martin Luther King Jr,s Day

Posted by:

We will be observing MLK day on Monday 17th Jan. class hours 8:30 & 9:30am

Teams of 2
Only one person works

4k Row Buy-in (or, if more than 20, can also be the buy-out)

50 Barbell Roll-out
75 Lateral Burpee
100 SDHP (75/55)
(all on the same bar, movements can be partitioned)

Monday 4 January 2011

Posted by:

“Murphy”
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
This workout is prescribed with a 20# weight vest. start and finish with the run. partition the pullups, pushups and squats any way you like.

this workout will take over a hour but can be scaled to a 1/2 murph or baby murph

Continue Reading - >
0

30 December 2010

Posted by:

150 Burpees for time

Posted by:

Friday, 17 December
6 min. running clock: 
row 500m. 
with the remainder of the time AMRAP of:
 5 power snatches (65#/95#)

10 C2B pull ups
rest 2 min.
6 min. running clock
. 50m wt. walking lunge (25#/40# db’s)

remaining time AMRAP of:

5 HSPU

10 burpees jumping over barbell
rest 2 min.
6 min. running clock
. 50 sit ups ,
remaining time AMRAP of:

5 big box jumps
,
10 kb swings(16kg/24kg)

Continue Reading - >
0

Monday 29 Nov

Posted by:

“Helen”

400m Run
21 KB Swings
12 Pullups
3 rds for time

Continue Reading - >
0

Monday 8 Nov 2010

Posted by:

Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata Pullups/jumping pull-ups
Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort

Continue Reading - >
2

Friday, 5 November

Posted by:

Rx wt same for all three movements:  115/75

*Optional From behind the neck*

9 strict press

200m run

3 rounds

6 push press

200m run

3 rounds

3 push jerk

200m run

3 rounds

*no rest until WOD is completed*

Continue Reading - >
0

Thursday, 4 November

Posted by:

Squat – Wendler Cycle Week 4:

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 95% of 1 RM (this last set should be a max rep effort)

12 back squat (135/95)

8 pull ups

14 min AMRAP

Continue Reading - >
2

Wednesday, 3 November

Posted by:

7 cleans

10 lateral burpees

9 min AMRAP

2 min rest

14 box jumps

20 step back lunges

7 min AMRAP

2 min rest

21 abmat

30 double unders

5 min AMRAP

Continue Reading - >
1

Tuesday, 2 November

Posted by:

Bench Press – Wendler Cycle Week 4:

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 95% of 1 RM (this last set should be a max rep effort)

10 dumbell/kettlebell push ups

10 KTEs

10 Pull ups

6 rounds for time

Continue Reading - >
0

Monday, 1 Nov

Posted by:

500m Row

400 m Run

5 rounds for time

Continue Reading - >
0

Friday Night Throwdown

Posted by:

At Trident CrossFit. Oct 29th 6:00 pm. Local affiliate fun filled competition just in time for Halloween. Drinks and snacks After the workout. Random teams drawn from A hat. Let the fun begin all are welcome.

Todays Morning WOD:

Nancy
5 rounds for time
400m Run
15 Overhead Squat (95/65)

Continue Reading - >
1
Page 2 of 6 12345...»