Trident Blog

Wednesday, March 27, 2013

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3 x 5 minute AMRAP w/ 1 minute of rest in between

AMRAP#1

5 SDHP ( rx 65#, 95#)

5 Push Press (must use same barbell for SDHP and push press)

AMRAP#2

10 V-Ups

10 Burpee Pull-ups

AMRAP #3

15 calorie row

15 kb swings (rx  44#, 70#)

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For those who did 13.3, give yourself some props!

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Let's not do these again for awhile. (Photo from CrossFit Brier Creek)

Let’s not do these again for awhile. (Photo from CrossFit Brier Creek)

Doing 150 of anything is a daunting task, but then follow that up with 90 double unders and 30 muscle ups, then tie a ribbon on that and make it a 12 minute AMRAP! Welcome back 12.4, I did not miss you.

Big ...

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Tuesday, March 26, 2013

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Strength:

Front squat- find your 1 rep max

WOD:

“Snellen”-

3 rounds for time

400 m run

21 single arm dumbbell snatch (rx 45#, 35#)

12 pull-ups

 

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Weather Update

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We are open today normal schedule

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Monday, March 25, 2013

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Strength-

Bench press- Find 1 RM

 Conditioning-

“Sweet 16 and Elite 8”

 Cash in: pick one

  • 64 air squats 
  • 32 calorie row

Then,

 Complete 2 rounds of the following movements

  • 16 db bench row (8 each arm)
  • 8 Ring push-ups
  • 16 db dead lifts
  • 8 Ring Push ups
  • 16 step back lunge w/db
  • 8 ring push-ups
  • 16 db push press
  • 8 ring push–ups
  • 16 db hang-power clean
  • 8 ring push-ups

 Cash out: pick the other one

  • 64 air squats
  • 32 calorie row
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13.2 raffle winners – come get your swag!

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13-2-raffle-winners

Hard works pays off.

If your name is Tracy Ocker, Reid Owen or Mark Espinoza – you should email us at staff@tridentcrossfitva.com and claim your prize. You’re our lucky winners of the 13.2 prize drawing.

Thanks again to everyone who came out for 13.2 last week and 13.3 today. As someone who is terrible at wall-balls, anyone who did today’s WOD is a champ.

Onward to 13.4!

 

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Friday, March 22, 2013

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Workout of the Day
Strength: Deadlift – Establish 1RM
 
Conditioning: 2 x AMRAPs
AMRAP 1 (7 Min)
5x Deads
200M Run
 
2 min rest
 
AMRAP 2 (7 Min)
200m Row
10 x Pull-Ups 
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Thursday, March 21, 2013

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Workout of the Day
13.3
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

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Thursday, March 21, 2013

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13.3 
12 MIN AMRAP
150 Wall balls (20 lbs to 10′ target/ 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

 

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Wednesday, March 20, 2013

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Workout of the Day

Conditioning: 2 x 10 Min AMRAPs

10 Min AMRAP 1
10 Rounds (for distance)
30sec Work/30 Rest row (10minutes, 5 min of work)
 
2 min Rest
 
10 Min AMRAP 2
800m Run Buy-In
Then as many rounds with time remaining
 
10 x Alt Plyo-Push-Ups
 10 x KB Swing
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Two WODs down and Team Trident keeps getting better

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janna-marks-13-2

Janna Marks found her limit, then blasted through it.

WHEW! 13.2…

We said ‘Bring your A-game’ and you listened! 13.2 is all wrapped up and Team Trident did not fail to keep the momentum during the second week of The Open. The energy was off the charts, providing that extra push everyone needed for this triplet WOD. The theme for this week was to just keep moving and ...

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Tuesday, March 19, 2013

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Workout of the Day
Strength: Strict Press – Establish 1RM
Then
2x Max effort HSPU or 2 x Max Hand Stand hold (against the wall)
 
Conditioning: 3 x RFT
10 x Jumping Lunges
10 x Push Press
10 x T2B
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Monday, March 18, 2013

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Workout of the Day
Conditioning: RFT – in teams of two

25 x High-Five Burpees (completed together, each completes 25 x reps (high fiving at the end of each rep/ jumping and slapping hands- forcing them to work as a team)

Teams of 2 then do partner Elizabeth (one rows 200m one works- rower is pace setter)

21-15-9

(Squat) Clean 135 lbs
Ring Dips

25 x High-Five Burpees

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Friday, March 15, 2013

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Strength: Bench
6,4,4 @ 75, 80, 85%
 
Conditioning:
4 x Rounds For Time
400m Run
9 x Box Jumps 
9 x Burpees
9 x Ring Rows
9 x DB /KB Thruster
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Andrea Slider

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andrea-slider-1

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