Trident Blog

Tuesday, 17 February 2015

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EMOM for 14 Minutes

Odd minutes:

1 Power Clean

1 Hang Clean

1 Squat Clean

1 Thruster

Even minutes:

8 Burpees

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Weather update – Tuesday Feb. 17!

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Snow Update! Tomorrow (Tues, Feb 17) the 5:15am, 6:00am and 6:45am morning classes are CANCELLED due to the snow.
Trident’s first class will be at 9:30am, come on in and warm up! Stay safe and we’ll see you soon!

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Monday, 16 February 2015

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The Ghost… returns!

We did this on Monday, 18 August 2014.  Good way to see how your engine has gotten stronger – check your old scores on BTWB and come in ready to BURN IT DOWN!

6 Rounds

1 min Cal Row

1 min Burpees

1 min DU’s

1 min Rest

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Friday, 13 February 2015

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Strength: Bench (8, 6, 6 @ 70, 75, 80% of 1RM)

6 Min AMRAP:

Pull-Ups (3 – 6 – 9 – …)

Thrusters (3 – 6 – 9 – …) [95/65]

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Thursday, 12 February 2015

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For Time:

21 Burpees

3 DL (AHAP)

15 Burpees

6 DL

9 Burpees

9 DL

Open Skill Work to follow

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Wednesday, 11 February 2015

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Strength: BS (8, 6, 6 @ 70, 75, 80% of 1RM)

10 RFT*

10 Ab-Mat Sit-Ups

10 Air Squats

*EMOM: 3-5 HSPUs

 

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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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