Trident Blog

3/27/2015

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“The Green Mile, 15.5″

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Knees Out, Elbows Up!

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3/26/2015

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“Dance With Me”

 

*Mobility Work*

 Then

21, 15, 9

Burpee Box Jumps (24/20)

V-Ups

400 meter run

 

Elbows Up! :-)

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The CrossFit Endurance Method and Structure

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CFE is a strength and conditioning program designed to help you improve your cardiorespiratory endurance, improve your run times, keep you injury free, and help you PR your next race.  We focus on the skill of running first, then maintaining that skill under intensity before adding volume.

Each week you will be asked to complete 3 running workouts in addition to your regular CrossFit training.  One of these workouts we will complete when we meet on Tuesdays at 6:30 p.m.

Hope to ...

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3/25/2015

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“OHHH.. NOOO.. Homies!”

 

*Squat Clean and Push Jerk Skill work*

 

16 minute EMOM:

3 Squat Cleans, 3 Push Jerk (ODD)

35 DU (Even)

 

Elbows Up Homie! :-)

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3/24/2015

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“HASHTAG”

 

Strength: 1RM Strict Press

then

8 Rounds of:

20sec on / 10sec off Push Press

20sec on / 10sec off Bent over row

 

Knees Out, Elbows Up! :-)

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3/23/2015

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“Shirts Off Season”

 

200 meter run

15 Dumbbell Thrusters

30 T2B

200 meter run

15 Dumbbell Thrusters

20 Chest 2 Bar

200 meter run

15 Dumbbell Thrusters

15 T2B

200 meter run

15 Dumbbell Thrusters

10 Chest 2 Bar

Knees Out, Elbows Up! :-)

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OPEN WOD 15.4!!!

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RX:

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled:

Complete as many rounds and reps as possible ...

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Thursday, March 19th

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5 rounds:

20 Weighted DB walking

Lunges (25/45)

20 Renegade rows

20 Floor presses

20 RDL’s (single DB)

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Wednesday, March 18th

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Squat 1RM

10 rounds of:

7 Pull ups

7 Slam balls

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Tuesday, March 17th

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Cash in:

1000M row then:

7 minute AMRAP of:

6 V-ups

5 Ring dips

4 Pistols (to a box or strict)

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Monday, March 16th

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For Time:

30 Curtis P’s (95/65)

Every 2 minutes – 200M

Run

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Thinking about CrossFit Endurance? Read this.

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cfe-logo copy

TJ Murphy is a veteran marathon runner, triathlete, former editorial director of a number of fitness magazines and a NYT best selling author.

He tried CrossFit Endurance “with the attitude that I would do it 100% so that I could test it in a valid way and prove that it was wrong for me. A month later and I was ticked off at myself ...

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Friday March 13th- Open WOD 15.3!

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RX:

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

 

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Thursday, March 12th

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Muscle up skill work

Reverse Ladder: 10 – 1

Toes to Bar

Over the Box jumps (24/20)

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Wednesday, March 11th

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4 minute AMRAP

30 DU’s, 10 DL (185, 135)

-2 min rest-

4 minute AMRAP

25 KB Swings (53/35),

8 BB rollouts

-2 minutes rest-

4 minute AMRAP

20 Goblet Squat,

6 over The bar burpee

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