Trident Blog

Tuesday September 23

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Every 90 seconds for 12 cycles (alternating):

 

Odd Cycles:

200 M Sprint

 

Even Cycles:

8 TTB

4 Power Snatches

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Trident CFE Week 4 Programming/Homework

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Day 1-
3 rds
Run 400 m
Sprint 100 m
Recovery Run 300 m
Sprint 200 m
Recovery Run 200 m
Sprint 300 m
Recovery Run 100 m
Sprint 400 m

Day 2-
Complete 15 minutes of drills of your choice
Run 45 minutes @ 92 cadence

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Monday 22 September

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erg-meme-2

Teams of 3:

3×8 min relays:

Athlete 1: 200M Row sprint (175W)

Athlete 2: 15 Burpees

Athlete 3: 2 Rounds of 6 Front Squats, 6 Push Press (95/65)

1 min rest between rounds

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Charlie’s Still In The Game…1 Year Later

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keeping-charlie-slider

Well my Trident family, it’s been exactly one year since Charlie’s fundraiser WOD and this day marks the anniversary of the most powerful display of human compassion and kindness that I’ve ever experienced. I still cannot accurately express my gratitude for what the Trident community did for me and my family on that day. That memory will be planted in our memory forever. ...

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Friday, 19 September 2014

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20 Min EMOM

  • 2 Power Cleans (135 / 95)
  • 2 Front Squats
  • 1 Push Jerk
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Thursday, 18 September 2014

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Cash-In: 800m Run

3 RFT:

  • Walking Lunges
  • 100m Farmers Carry (HEAVY)

Cash-Out: 800m Run

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Trident CFE- Sept 16

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Skills and drills:

Run with PVC overhead, active shoulder, connected; Run with PVC behind back touching head, thoracic spine, and butt bone.  Keep PVC perpendicular to sky.   Individual exaggerated foot pulls.  TEAM exaggerated foot pulls

Strength:  Deadlift (bar warm-up; then add #s @ 10, 8, 6, 6)

WOD:  24 min pyramid

4 min row hard tempo

5 deadlifts (225/155 rx) then rest for remainder of 2 min

5 min row hard tempo

5 deadlifts….rest remainder of 2 min

6 min row ...

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Wednesday, 17 September 2014

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Strength:

Strict Press: 8, 6, 6 at 70, 75, 80% of 1RM

For Time:

  • 60 DU’s (2:1)
  • 30 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60DU’s (2:1)
  • 20 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60 DU’s (2:1)
  • 10 Pull-Ups
  • 10 Push Press (95 / 65)
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Tuesday, 16 September 2014

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Strength:

Deadlift: 8, 6, 6 @ 70, 75, 80% of 1RM

21-15-9

Deadlift (225 / 155)

Calorie Row

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Week 3 Endurance Programming and Homework (Sept 15-20)

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Day 1-

Drills-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms after 20 m)

Cop drill (elbows behind back; proud chest) 3 x 40 m (hold position while running in pose…release arms and continue to run)

 

10 k time trial (send scores)

***Remember to vary the surface that you run on.

 

Day 2-

Fast Carioca 3 x 40 m

Stable arm drill 3 x 40 m (hold arms in front while running in pose…release arms ...

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Monday, 15 September 2014

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MONDAY MONDAY

5 Rounds
3 Min AMRAPs

3 Thrusters (135 / 95)

6 Burpees

9 Ab-Mat Sit-Ups

Rest 1 minute between each round

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Friday, Sept 12

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

“Annie Climbs a Rope”

50-40-30-20-10 Double Unders
50-40-30-20-10 SitUps
2-2-2-2-2 Rope Climbs

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Thursday, Sept 11

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In honor of all those who have served or made the ultimate sacrifice in support of the events on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!

View a compilation of the Hero WODs, will be posted up on the boards at Trident as well.

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Wednesday, Sept 10

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EMOM

14 Minutes:

Odd: 2 Hang Power Snatches  + 1 Full Power Snatch

Even: 6 C2B Pull Ups

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Schedule Update for Saturday, September 13

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We will be running a modified class schedule on Sat., September 13 with classes at 6:30 a.m. and 7:15 a.m.
due to the L1 CrossFit Seminar being held at Trident (no CrossFit Kids). See you then!

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