Trident Blog

Monday 28 October

Posted by:

A series of fun sprint couplets:

 

One involving a run and row.

The other involving lifting a barbell and everyone’s favorite bodyweight movement.

 

Oh Yeah!!!

 

bruce lee

Continue Reading - >
0

Friday, October 25, 2013

Posted by:

Bench press: 6@ 75% , 4@ 80%, 4 @85%

AMRAP  15 minute:

1 Wall Climb

10 Tire flips

20 double unders

25 m bear crawl

Continue Reading - >
0

Thursday, October 24, 2013

Posted by:

Variation on “Coe”:

Cash in 700 m row

7 Rounds for Time:

7 Thrusters (95/65)

7 Ring Push-ups

Cash out 700 m row

Continue Reading - >
0

Wednesday, October 23, 2013

Posted by:

3 rounds-1:00 minute max reps/20 seconds rest in between each movement

Sandbag Clean Box Step-ups

Toes to bar

Deadlift 185#, 135#

Pull-ups

Calorie row

Continue Reading - >
0

Tuesday, October 22, 2013

Posted by:

Overhead squat (OHS) prep and skill work

“Jeremy”

21-15-9

OHS (95/65)

Burpees

Then Strength:

Front Squat 6, 4, 4 @75, 80, 85%

 

Continue Reading - >
0

Monday, October 21, 2013

Posted by:

800m Run

21 one arm KB Swings (53/35)

21 Wall Ball (20/14)

21 weighted sit-ups

21 jumping lunges

600m Run

15  one arm KB Swings (53/35)

15 Wall Ball (20/14)

15 weighted sit-ups

15 jumping lunges

400m Run

9 one arm KB Swings (53/35)

9 Wall Ball (20/14)

9 weighted sit-ups

9 jumping lunges

Continue Reading - >
0

Friday, October 18, 2013

Posted by:

5 min AMRAP

200 m farmer’s carry

10 chest to bar pull-ups

10 slam balls

rest 2 min

10 min AMRAP

200m farmer’s carry

10 chest to bar pull-ups

10 slam balls

10 box jumps

Continue Reading - >
0

Thursday, October 17, 2013

Posted by:

Shoulder Press 6, 4, 4 @75, 80, 85%

WOD:

4 rounds for time

10 Toes to bar

10 manmakers

250 m row SPRINT

Continue Reading - >
0

Listen to Chriss on CrossFit Radio!

Posted by:

Our very own Chriss Smith was interviewed by Justin Judkins for the latest edition of CrossFit Radio. Listen to Chriss talk about what makes Trident different from other boxes in the area and how integral Chris Kelly has been on building Trident’s online presence. Didn’t know we are on FaceBook, Twitter, Instagram or of our awesome website? Well go like or follow us immediately!

You can listen to it here and Continue Reading - >

0

Wednesday, October 16, 2013

Posted by:

Snatch Skill Work

Partner WOD:

16 minute AMRAP

2 rope climbs

12 power snatches

 

Continue Reading - >
0

Tuesday, October 15, 2013

Posted by:

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

WOD:

400 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

200 m run

then 3 rounds of 5 power cleans and 10 lateral burpees

400 m run

Continue Reading - >
0

Monday, October 14, 2013

Posted by:

7 minute AMRAP

10 Kettle-bell SDHP (53/35)

10 Kettle-bell Swings (53/35)

10 Goblet squats (53/35)

-1 minute rest-

7 minute AMRAP

250 meter row

7 HSPU or 10 seated db press

-1 minute rest-

7 minute AMRAP

20 Abmat Sit-ups

20 DU’s

Continue Reading - >
0

CrossFit at 9 Months Pregnant

Posted by:

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

Trident members Kelly Shannon and Haofeng Xu.

CrossFit has received a lot of criticism lately and well, you know how I feel about some of that. But what about doing CrossFit (or weight lifting) while pregnant — not just a few months along — but nearly 9 months? One woman ...

Continue Reading - >
0

Friday, October 11, 2013

Posted by:

4 Rounds of

10 RDLs (Romanian Deadlifts)

10 Strict Pull-ups

Continue Reading - >
0

Thursday, October 10, 2013

Posted by:

Front Squat 8-6-6 @ 70%-75%-80%

12min partner WOD (both work)

Partner 1 EMOM

2 Front Squats then 6 front rack lunge steps (3 each leg).

Partner 2 EMOM

30sec erg sprint, 30 sec rest

After 6min partners switch places (erg goes to FS, FS goes to erg)

Continue Reading - >
0
Page 10 of 79 «...89101112...»