Trident Blog

Trident Schedule Updates!

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On Saturday, February 14th, there will be two classes at 6:30am and at 7:15am due to the CrossFit Kids Seminar being held at Trident. 

On Monday, February 16th we are OPEN and running a regular class schedule for Presidents Day!  Come on in and do some burpees for Washington’s Birthday!

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Tuesday, 10 February 2015

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Tabata Tuesday!

KB Swings [53/35]

Box Jumps [24/20]

Erg Sprint

Pull-Ups

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Monday, 09 February 2015

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Snatch Skill Work

then

5 RFT:

5 Hang Power Snatches (115/75)

10 TTB

400m Run

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Blake’s WOD – Saturday, Feb. 21

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blake-marston

Blake Marston, Navy SEAL

Trident will honor the memory of SO1 (SEAL) Blake Marston on Saturday, Feb. 21. He was a native of New Hampshire, a loving son, brother, boyfriend and a Great American. He will be dearly missed at Trident, but not forgotten.

“Marston”
20 Min AMRAP
1 Deadlift (405)
10 Toes-to-bar
15 Barbell facing burpees

Buy ...

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Friday, 6 February 2015

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IT’S A BENCHMARK FRIDAY!

“Jackie”

For time

Row 1000m

50 Thrusters (45lb Barbell)

30 Pull-ups

 

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Thursday, 5 February 2015

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Happy! Barbell! Thursday!

Deadlift 10, 8, 8 @

65, 70, 75%

 

12 mins EMOM:

3 Deadlifts (155/115)

2 Hang Power Cleans

1 Push Jerk

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Sign up for Olympic Lifting with Rick Bucinell!

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Rick_8936

Want to improve your olympic lifting technique and get stronger in the clean, jerk and snatch this Spring? The next Olympic Lifting cycle with Coach Rick will kick off Thursday, February 19th and classes will be held Thursdays at 7:30pm and Saturdays at 11:00am for the length of the three-month cycle. The cost for the class is $120 for the entire three month cycle. Please click here to ...

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Wednesday, 4 February 2015

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Happy HUMP DAY!!!

2K Row Time Trial

then…

200m Walking Lunges

 

 

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Tuesday, 3 February 2015

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Strict Press 10, 8, 8 @

65, 70, 75%

11 mins AMRAP:

5 Burpees

5 Box Jumps (30/24)

5 S2O’s (95/65)

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Monday, 2 February 2015

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5 mins of Cindy:

5 Pull ups

10 Push ups

15 Squats

- 2 mins rest -

5 mins of Karen:

150 Wall Balls

- 2 mins rest -

5 mins of Helen:

400m Run

21 KBS (24kg/20kg)

12 Pull ups

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Friday, 30 January 2015

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“Christine”

3 RFT:

Row 500 meters

12 Deadlifts: body weight

21 Box jump, 20 inch box

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Thursday, 29 January 2015

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Bench Press 10, 8, 8 @

65, 70, 75%

10-1 Descending Ladder

Ring Push Ups

Weighted Sit Ups

15 KB swings each round

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Wednesday, 28 January 2015

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Squat 10, 8, 8 @

65, 70, 75%

5 RFT:

5 Front squats (155/105)

10 Pull ups

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Tuesday, 27 January 2015

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20 mins EMOM -

Even: Alternating 3 Power

Snatches (Recommended weight,

65-75% of max)

Odd: 30 sec rows

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Monday, January 26, 2015

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A Chipper…

For time:

50 Burpees

15 Slamballs (20/15)

40 Box jumps (24/20)

15 Pull ups

30 Lunges

15 Slamballs

20 T2B

15 Pull ups

10 Squats

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