Trident Blog

Thursday, November 6, 2014

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6min AMRAP

8 seated KB/DB presses

4 Floor presses

1 min rest

6min AMRAP

8 alternating jumping lunges (4 each leg)

4 burpees

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Wednesday, November 5, 2014

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Deadlift 8, 6, 6 @ 70%, 75%, 80%

 

30 mountain climbers

30 bb rollouts

40 mountain climbers

40 TTB

50 mountain climbers

50 v ups

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Tuesday, November 4, 2014

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Strict press 8, 6, 6 @ 70%, 75%, 80%

then

12 min ladder up (1,2,3….)

250m row sprint

Clean & Push Jerk (Weight is athlete choice)

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Monday, November 3, 2014

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600m run

15 KB swings

10 Strict Pull-Ups

400m run

20 KB swings

15 Strict Pull-Ups

200m run

25 KB swings

20 Strict Pull-Ups

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Friday Oct 31st 2014

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Bench Press:

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

 

20,15,10,5

 

Ring Push Ups

Box Jumps

Slamballs

 

*200m heavy sandbag run after every round

 

Programmed – October 13th 2011

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Thursday Oct 30th 2014

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Strict Weighted Pullups

3-3-3-3-3

 

 

3 Rounds For Time

 

200M Front Rack KB Carry

30 Weighted Sit-ups

 

 

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Wednesday Oct 29th 2014

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EMOM – 20 Minutes

 

ODD MINUTES

2 Power Snatches – Heavy

 

EVEN MINUTES

5 Douple push up Burpees

 

Repeat of Dec 14 2012

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Tuesday Oct 28th, 2014

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Three 6 minutes Workouts

30 sec row

30 sec rest

 

1 min rest

 

7 pullups

7 toes to bar

 

1 min rest

 

10 step back lunges w/ KB

10 KB Swings

 

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Monday Oct 27th 2014

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Back Squat

8@65, 6@70, 6@75 of 1RM

 

7 min AMRAP Barbell Complex (115#/75#)

3 Deadlifts, 3 Hang cleans, 3 thrusters

2 Deadlifts, 2 Hang cleans, 2 thrusters

1 Deadlifts, 1 Hang cleans, 1 thrusters

 

Programmed – June 28th 2012

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10/24/2014

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“The Epidemic”

 

30-25-20-15-10-5

 Calorie Row

Bent over Dumbbell row

6 HSPU at the end of each round

 

Knees Out, Elbows Up!!!

 

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10/23/2014

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“The Infection”

3 Rounds of:

15 Burpee Pull-ups

20 V-Ups 25 KBS

40 Air Squats

400 meter run

Knees Out, Elbows Up! :-P

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10/22/2014

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“E-Bo”

 

Strict Press

10@65, 8@70, @75 of 1RM

 

50 DU cash in

 

5 Rds of:

10 Hang Cleans

10 Push Press

 

50 DU cash out

 

Knees Out, Elbows Up!! :-)

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10/21/2014

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“Smallpox”

 Dead-lift

10@65, 8@70, @75 of 1RM

 

1-10 Dead-lift (225/165)

10-1 Wall-balls(20/14)

 

Knees Out, Elbows Up!

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10/20/2014

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“Snake Spit aka Chad Boogie”

 

Teams of 3:

3×7 min relays:

Athlete 1:

5 C2B Pull-Ups, 5 T2B

Athlete 2:

8 Burpees Box jumps

(24/20)

Athlete 3: 10 Back Squats (95/65)

1 min rest b/w 8 min clocks

 

KNEES OUT, ELBOW UP!

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Trident CFE Oct 19-26 (MCM runners too)

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Tuesday is our last class for the 8week session. Next session will probably start after thanksgiving and before Christmas. Stay tuned.

For the MCM runners: this week can sometimes be a challenge. The week before a marathon needs to have some taper ….yes CrossFit athletes need to taper too.
This week do 2 CrossFit workouts…go hard! Running this week: today go for 8-10 miles easy;tomorrow choose one of the speed workouts to do below; Thursday go for 3-4 mile run and ...

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