Trident Blog

Tuesday, 16 September 2014

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Strength:

Deadlift: 8, 6, 6 @ 70, 75, 80% of 1RM

21-15-9

Deadlift (225 / 155)

Calorie Row

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Week 3 Endurance Programming and Homework (Sept 15-20)

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Day 1-

Drills-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms after 20 m)

Cop drill (elbows behind back; proud chest) 3 x 40 m (hold position while running in pose…release arms and continue to run)

 

10 k time trial (send scores)

***Remember to vary the surface that you run on.

 

Day 2-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms ...

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Monday, 15 September 2014

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MONDAY MONDAY

5 Rounds
3 Min AMRAPs

3 Thrusters (135 / 95)

6 Burpees

9 Ab-Mat Sit-Ups

Rest 1 minute between each round

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Friday, Sept 12

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Squat 8, 6, 6 @70, 75, 80% of 1RM

“Annie Climbs a Rope”

50-40-30-20-10 Double Unders
50-40-30-20-10 SitUps
2-2-2-2-2 Rope Climbs

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Thursday, Sept 11

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In honor of all those who have served or made the ultimate sacrifice in support of the events on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!

View a compilation of the Hero WODs, will be posted up on the boards at Trident as well.

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Wednesday, Sept 10

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EMOM

14 Minutes:

Odd: 2 Hang Power Snatches  + 1 Full Power Snatch

Even: 6 C2B Pull Ups

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Schedule Update for Saturday, September 13

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We will be running a modified class schedule on Sat., September 13 with classes at 6:30 a.m. and 7:15 a.m.
due to the L1 CrossFit Seminar being held at Trident (no CrossFit Kids). See you then!

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Tuesday, Sept. 9

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Bench Press 8, 6, 6 @70, 75, 80% of 1RM

“The Good Life”

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

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Week 2 CFE Programming Homework

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Day 1-
Drills:
Practice pose position by pulling 3×20 each leg.
Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)
Exaggerated foot pulls 3×10 each leg (then run 20 m after)

8 x 200 m  max effort with 1 minute rest in between.  Stay within 10 second deviation.

Day 2-

Drills:
Fast Carioca for 40 m x 5

Exaggerated foot pulls  3x 10 each leg (then for 20 m)

10 x 100 m EMOM

(sprint 100 ...

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Monday, Sept 8

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“Cement Mixer”

7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round.

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Fri, Sept 5

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Press 8, 6, 6 @70, 75, 80% of 1RM

Cash In 400m Row/Run

3 Rounds

15 Knees to Elbows

15 Push Ups

Cash Out 400Run/Row

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Register with Team Trident for the Fall Whole Life Challenge!

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Summer is winding to a close- vacations are done, kids are back in school and Fall is around the corner! If you need a little extra motivation to get on track with your nutrition and fitness goals, Trident CrossFit is about to begin our third Whole Life Challenge (WLC) on Saturday, September 13th.

This is an 8-week program that helps someone set or reenergize their eating habit, ...

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Thurs, Sept 4

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Deadlift 8, 6, 6 @70, 75, 80% of 1RM

4 intervals:

10 Deadlifts (225/155)
25 Wall Balls  (20/14)

Full 60 seconds rest in-between intervals

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Week 1 Trident CFE-Homework Programming

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Day 1-

Practice pose position by pulling 3×20 each leg.

Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)

Exaggerated foot pulls 3×10 each leg (then run 20 m after)

2x 800 m (fast!) with 1 min easy jog in between

rest 1 min easy jog

4x 400 m (really fast) with 1 min easy jog  in between

Day 2

Practice same drills above in sequence

Run 45 minutes @80-85% of 2mile Time Trial Pace.

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Wed, Sept 3

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In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
Hold plank in remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

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