Trident Blog

Tuesday, 27 January 2015

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20 mins EMOM -

Even: Alternating 3 Power

Snatches (Recommended weight,

65-75% of max)

Odd: 30 sec rows

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Monday, January 26, 2015

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A Chipper…

For time:

50 Burpees

15 Slamballs (20/15)

40 Box jumps (24/20)

15 Pull ups

30 Lunges

15 Slamballs

20 T2B

15 Pull ups

10 Squats

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Friday, 23 January 2015

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Skill Work: OHS

15 Minute AMRAP

Ascending Ladder beginning with 2 C2B Pull-ups and 1 OHS (75/55)

So…2-1, 4-2, 6-3, etc

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Thursday, 22 January 2015

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Strength: Deadlift – 6 @ 75%, 4 @ 80%, 4 @85%

For Time:

Cash In: 1000 M Row

5 Rounds:

10 Push-Ups (Hand release)

15 Deadlifts (185/135)

Cash Out: 500 M Row

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Wednesday, 21 January 2015

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Skill Work: Double Unders

EMOM for 16 Min….

Even: 25 Double Unders

Odd: 5 T2B + 10 Slamball

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Tuesday, 20 January 2015

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Strength: Strict Press – 6 @ 75%, 4 @ 80%, 4 @85%

8 min AMRAP

3 Power Clean, 3 Push Press (115/75)

2 Power Clean, 2 Push Press

1 Power Clean, 1 Push Press

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Monday, 19 January 2015

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For Time:

30 Ab Mat Sit-Ups

21 KBS (53/35)

21 Box Jumps (24/20)

30 Ab Mat Sit-Ups

18 KBS

18 Box Jumps

30 Ab Mat Sit-Ups

15 KBS

15 Box Jumps

30 Ab Mat Sit-Ups

12 KBS

12 Box Jumps

30 Ab Mat Sit-Ups

9 KBS

9 Box Jumps

30 Ab Mat Sit-Ups

6 KBS

6 Box Jumps

30 Ab Mat Sit-Ups

3 KBS

3 Box Jumps

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Whole Life Challenge: Stop Icing Your Injuries

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trident-wlc-ice

Check out the latest WLC blog post by Andy Petranek, where he explains RICE is not the preferred treatment for an injury anymore.

He interviews the author of ICED!, Gary Reinl, which takes an in-depth look at how athletes recover after an injury. What Gary learned during his research is astounding. No clinical research whatsoever suggests that icing an injury will help. Did you get that? There’s ...

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Friday, 16 January 2015

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For Time:

21-18-15-12-9-6-3

Power Clean (95/65)

Ab Mat Sit-Up

Wallball (20/14)

 

HAPPY FRIDAY!

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Thursday, 15 January 2015

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Strength: Bench Press – 6 @ 75%, 4 @ 80%, 4 @85%

4 Min AMRAP

7 Hand Release Push Ups

10 Box Jumps (24/20)

1 Min Rest

4 Min AMRAP

7 Ring Dips

10 Jumping Lunges (5/leg)

1 Min Rest

4 Min AMRAP

10 One Arm DB Press (5/arm)

20 Double Unders

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Schedule Update: Monday, January 19, 2015

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Trident will be operating on a regular class schedule for MLK Day (Monday, January 19th
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Wednesday, 14 January 2015

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Strength: Back Squat – 6 @ 75%, 4 @ 80%, 4 @85%

Then, for time:

300M Row

25 Front Squats (115/75)

300M Row

20 Front Squats

300M Row

15 Front Squats

300M Row

10 Front Squats

300 M Row

5 Front Squats

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Tuesday, 13 January 2015

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Skill Work: Push Jerk

6 Rounds for Time:

3 Push Jerk (165/115)

6 Burpees

9 Toes to Bar

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Monday, 12 January 2015

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10 Rounds for time:

10 Goblet Squats – AHAP (70/53#)

Then, pick your pull poison-

Either 3 Muscle Ups, 4 L-Pull Ups, 5 C2B Pull-ups, 6 Dead Hang Pull Ups, 7 Kipping Pull Ups, or 8 Ring Rows

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Trident Profiles: Johnny Thomas

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

johnny-thomas-1

Mr. Johnny Thomas mid-WOD.

Trident CrossFit Athlete Johnny Thomas lost 25 pounds and lowered his blood pressure

One of the great things about writing spotlights on people at gym is that I get to know people I wouldn’t normally — and I love that!

Johnny Thomas is a retired ...

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