Author Archive

Friday 23 July

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1,1,1,1,1,1 power cleans

Power cleans
1 a minute on the minute. Add 1 every minute

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Tuesday 20 July

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Skill Work – Push Jerk or Split Jerk 5,3,1,1,1
WOD

10 Push Jerks
10 Pullups
AMRAP 14 Min

Extra
50 Tire Bangs
5 Rope Climbs

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Monday 19 July 2010

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21
Deadlifts
GHD Situps
Ring Pushups
Run 800M
15
Deadlifts
GHD Situps
Ring Pushups
Run 600
9
Deadlifts
GHD Situps
Ring Pushups
Run 400

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July 17 2010

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Partner Chipper
1 person working at a time. Work can be split up however. volume can be scaled.
100 wallball
80 situps
60 box jumps
40 thrusters ( 45/33)
20 burpees
200 m farmers walk
100 double unders
80 push press (45/33)
60 lateral jumps
40 knees to elbow
20 burpees

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Friday 16 July 2010

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7 Min AMRAP
15 ABMAT situps
15 Box Jumps
rest 2 min
6 min AMRAP
10 DB Snatch or Hang Pwr Snatch
10 Pushups
Rest 1 Min
5 Min AMRAP
10 Goblet Squats
10 Jumping Lunges

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So What Does Trident Mean?

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The SEAL Creed

First created in the 1960s, the insignia recognizes those service members who have completed the Navy’s Basic Underwater Demolition/SEAL (BUD/S) training, completed SEAL Qualification Training and have been designated as U.S. Navy SEALs.

In times of war or uncertainty there is a special breed of warrior ready to answer our Nation’s call. A common man with uncommon desire to succeed. Forged by adversity, he stands alongside America’s ...

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Schedule

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WOD Class Schedule

Monday- Friday: 5:15 am, 6:00 am, 6:45 am, 9:30am, 12:30 pm, 4:30pm;  5:15pm, 6:15 pm , 7:15 pm (except on Fri, last class is 6:15pm)

New Class: Monday & Tues 4:45,  5:30pm

 

Saturday: 8:00am,  9:00am & 10:00am

Free Trial Class by Appointment    staff@tridentcrossfitva.com

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Thursday 04/15/2010:

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Four Rounds: 600m run, 25 ghd situp, 25 box jump, 25 sledgehammer strikes
Extra:  600m run, 25 ghd situp, 25 box jump, 25 sledgehammer strikes

Load: Men = 3-4000, Women = 3-3999

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