“The Perfect Punch”
3 Rounds of 10 Slamball, 10 Burpees
50 Double Unders
3 Rounds of 10 GHD Sit Ups, 10 Hip Extensions
50 Double Unders
3 Rounds of 10 DB Snatch L, 10 DB Snatch R (40/30#)
50 Double UndersContinue Reading - >
I learned that if you never attempt the heavier weights or attempt to learn a movement or perform a movement during a WOD you will never know if you can do them. I learned that if you don’t track your performance you won’t know if you improved. That sometimes you need to fail in order to succeed. I have ...Continue Reading - >
Bench Press 10,8,8 @65, 70, 75% of 1RM, then 1 sell out set @60%
10 Minute Max Ascending Ladder (starting at 5 reps):
DB Push Ups
Box Jumps (30/24”)
*Start at 5 reps of each movement, then +1 rep each round ascending as high up the ladder as possible for 10 minutes.
BONUS WORK: 50 KTE for TimeContinue Reading - >
This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com
Been loving my crossfit workouts the past two weeks. Could it be because they have included lots of running? Probably.
Lots of shoulder work, rounds and reps of moves ...Continue Reading - >
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.Continue Reading - >
Check out this article from The New York Times:
As someone who was taught to stretch all his life before starting to exercise or play a sport, this was a strange read.
What do you think? Should you not stretch to better your performance? Have you ever noticed a difference in ...Continue Reading - >
To those who got 95 or 135 lbs over your head for the first time or touched your toes to the bar for the first time… BOOM!!! Now you have to do it every time we have it programmed into a WOD! We knew you had it in you, so huge high fives!! You know who you are and so do we, no ...Continue Reading - >
UPDATED: Due to a scheduling conflict, we may change dates. We’ll let you know once we know for sure
Do you like mud? Do you like having fun? Do you like getting shocked with more voltage than you probably should?
If you said yes to all these question, join Team Trident for this year’s Tough Mudder race.
Email us at firstname.lastname@example.org if you have any other questions.Continue Reading - >
Paging Patricia Gibson, Adam Hudson and Pauline Khamo – please pick up your swag at Trident for battling through 13.3!
Sorry for not posting this sooner, but we wanted to make sure the winners knew they won. Send us an email at email@example.com to claim your prizes.
We’ll have the 13.4 raffle winners posted shortly.
Keep up the hard work Team Trident.Continue Reading - >