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Kids CrossFit  in  Alexandria - Trident CrossFit RSS Feed

  • Thursday, 15 February 2018

    Strength:
    10x2 Banded Push Press WOD:
    8 min Alternating EMOM Odd: 3 S2OH [135/95] Even: 12/10 Cals on Assault Bike Accessory:
    100 Banded Pull Aparts ....

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  • Friday, February 9th

    10x2 Front Squat to LOW Box Partners complete: 6 Rounds of 15 Dimmels 6 Rounds of 15 RDLs (switch after each completed set) into... 200 Air squats ....

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  • Tuesday, January 30th

    1 RM BANDED Sumo Deadlift Conditioning/accessory: 1. ) Tabata Goblet Step ups 1 min rest 2. ) Tabata Banded Deadlift holds at lock out position Finisher: 100 4ct. Flutter kicks ....

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  • Thursday, January 18th

    Build to a Heavy single (1RM) Overhead Squat


    30-20-10

    Back Rack Lunges (95/65#)

    60 Double unders after each completed set

    Accessory:
    50 BB good mornings w/ 1 sec pause at bottom position
    ....

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  • Kids CrossFit  in  Alexandria - Trident CrossFit - Tuesday, January 9

    Tuesday, January 9

    BENCH DAAAAAYYY!!! Build to a 1RM Bench press Accessory: 3 sets (not for time) 15 DB Floor Press 10 Strict Pull ups …immediately into 100 Banded Face Pulls ....

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  • Wednesday December 6

    21,18,15,12,9,6,3 Box Jumps (24/20) GHD Sit ups *100M Farmers Carry after every round - -compare results to 6/16/16
    ....

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  • Holiday Hours


    Holiday Closings & Hours:

    Closed December 25th and 26th.

    9, 10, and 11 AM classes onNew Year’s Day

    Normal business hours for the days not listed above

    Happy Holidays!
    ....

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  • TUESDAY, 01 AUGUST 2017

    Strength: 4 x 10 FS (65-70%) Accessory: 50 Hack Squats For Time: 9-7-5 Thrusters [135/95]* C2B *Thrusters are meant to be heavy - challenge yourself - get out of your comfort zone ....

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  • MONDAY, 31 JULY 2017

    1 Mile Run 100 Burpees Yes, this is for real. Bring your running shoes, water bottle, power gels, etc ....

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  • WEDNESDAY, JULY 26

    Every 2 Minutes for 24 Min: Cycle 1: 12/10 Cal Assault Bike, 12 DB Push ups, 12 Renegade Rows Cycle 2: 150M Sprint, 12 Burpees Cycle 3: 50 DU, 12 Pull ups ....

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  • MONDAY JULY 17

    Teams of 2 Complete 25 Min AMRAP: 12 Wall Ball (20/14#) 12 Calorie Row 12 Box Jumps *Teammates switch after completed sets ....

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  • FRIDAY, JULY 14

    Back Squat 6x2 @ 90% of 1RM 4 Rounds 20 sec Single-arm FR KB Squat (L) 20 sec rest 20 sec single-arm FR KB Squat (R) 20 sec rest 20 sec KB Swings 20 sec rest Accessory: 3x1 min weighted planks ....

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  • THURSDAY, JULY 13

    8 Minute Partner Ladders: 1.) Assault Bike (cals) 2.) Battle Ropes (Bull whips) 3.) Burpees 4.) Pull ups ....

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  • WEDNESDAY, JULY 12

    Clean and Jerk 7x1 @ 80% On a 6 minute clock, 50/40 cal Row, then max GTO reps @ 115/75 ....

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  • MONDAY, JULY 10

    "The Chief" 5 Rounds: 3 min Amrap: 3 Powercleans (135/95#) 6 Push ups 9 air squats 1 min rest *score total # of rounds completed for all 5 rounds ....

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  • MONDAY, JULY 10

    "The Chief" 5 Rounds: 3 min Amrap: 3 Powercleans (135/95#) 6 Push ups 9 air squats 1 min rest *score total # of rounds completed for all 5 rounds ....

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  • FRIDAY, JULY 7

    Front Squat 6x2 @90% Accessory: 50 BB Good Mornings EMOM for 10 Minutes: 2 Powercleans 2 Front Rack Lunges 2 STO ....

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  • THURSDAY, JULY 6

    Mash Up: 1.) 1100M Time Trial Run 2.) 40-30-20-10 double unders sit ups 3.) 2 mile Assault Bike Time Trial (1.5W) Start each segment every 8 minutes ....

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  • WEDNESDAY, JULY 5

    Snatch 7x1 @ 80% Accessory: 3x5 Snatch Grip Deadlift 5 Rounds for time (12 min time cap): 5 Overhead Squats 10 Pull Ups 15 Box Jump overs ....

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  • FRIDAY, 30 JUNE 2017

    For time
    : 50 DB lunges 50 abmat situps 40 DB lunges 40 abmat situp 30 DB lunges 30 abmat situps 20 DB lunges 20 abmat situps 10 DB lunges 10 abmat situps ....

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  • WEDNESDAY 28 JUNE 2017

    Back Squat
    5x5 @ 80% -then- 3x10 weighted lateral step-ups -then- Partner 120 calorie assault bike or 150 cal row **resting partner holds bottom of kettlebell goblet squat ....

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  • BASELINE BONANZA!!

    3rds for time. 3 mins rest after each round 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups ....

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