Trident Blog

Tuesday, December 24, 2014

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Strength: work up to a heavy 1 rep clean

 

3 RFT:

10 HPC (135/95)

10 Over the bar burpees

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Join in the 2015 TRIDENT Whole Life Challenge!

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WLC-Seals-NewYear2015-02
The New Year is just over a week away! 
What are your fitness and nutrition goals for 2015? How are you going to turn resolutions into action? To help you get there, join TRIDENT in the 2015 New Years Whole Life Challenge, kicking off January 17th! This challenge will mark the fourth event Trident CrossFit has participated in and is ...
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Monday, December 22, 2014

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5 intervals

7-5-3

thrusters

pullups

 

90

sec rest

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Friday, December 19, 2014

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Partner Chipper with a 25 min Cap:

10 HSPU

20 HPC 135/95

30 Front Rack Lunges 135/95

40 Pull-ups

50 WB’s 20/14

600 run together

50 WB’s 20/14

40 Pullups

30 Front Rack Lunges 135/95

20 HPC 135/95

10 HSPU

No more then 10 reps performed by one person at a time and no less then 5 reps.

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Thursday, December 18, 2014

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Strength: Strict Press

10,8,8 @ 65%, 70%, 75%

 

2mins of work:

250 row (sprint)

Remaining time max # of Push Press 95/65

1 min of rest

Repeat 4 times

Score is total # of Push Press

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Wednesday, December 17, 2014

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Strength: Work up to a Heavy Single Snatch

9 Min AMRAP of:

3 Snatches

6 dips

9 V-ups

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Tuesday, December 16, 2014

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5 RFT:

 10 Front Squats 135/95

15 Box Jumps 24/20

20 DU’s

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Holiday Schedule Updates!

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New Years Eve, December 31st: Last class at 5:15pm (no 6:15pm and 7:15pm)

New Years Day, Jan 1st: Classes at 9:00, 10:00, 11:00, 12:00pm

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Monday, December 15, 2014

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21 Cal Row (400m run)

 18-15-12-9-6-3

KB Swing 53/35

Burpee

21 Cal Row (400m run)

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Friday, December 12, 2014

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Snatch skill work

14 min AMRAP
10 DB snatch 55, 35
10 Slam Balls
10 Stepback lunge
1 rope climb

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Thursday, December 11, 2014

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Benchpress

8, 6, 6 @65%, 70%, 75%

Cash-in 200 m heavy kb suitcase

21-15-9

Heavy kb swings

Goblet squats

Cash-out 200 m heavy kb suitcase

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Schedule Update – Saturday, Dec 13

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On Saturday, Dec 13, we will be running a modified class schedule with two classes at 6:30am and 7:15am due to the Level 2 Seminar.
There will be no Oly or Advanced Class; however, there will be one combined CrossFit Kids class at 7:30am!

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Wednesday, December 10, 2014

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Backsquat
10, 8, 8 @65%, 70%, 75%

200 m run or 250 row
40 wb 20/14#
200 m run or 250 row
30 wb
200 m run or 250 row
20 wb
200 m run or 250 row
10 wb

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Tuesday, December 9, 2014

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WOD #1

10 minute Erg intervals

30 sec sprint, 30 paddle

rest 2 minutes

WOD #2

10, 9, 8, …1 Toes to Bar

1, 2, 3, …10 Box Jumps 24″/20″

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Monday, December 8, 2014

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20 min EMOM
6-OHS #135, #95
6-over the bar burpees

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