Trident Blog

Thursday, January 10, 2013

Posted by:

Strength: Front Squat 8,6,6 @ 70, 75, 80%

For Time:

7 Front Squats (95/65),

5 Ring Push Ups,

7 Front Squats

10 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

20 Ring Push Ups

7 Front Squats

15 Ring Push Ups

7 Front Squats

10 Ring Push Ups

7 Front Squats

5 Ring Push Ups

 

< 3 Mos:

Sub goblet squats for front squats, standard or elevated push-ups for ring push-ups.  Once reach 15 ring push ups go back “down” the ladder (skip 7 front squats, 20 ring push ups).

Continue Reading - >
0

Wednesday, January 9, 2013

Posted by:

Partner WOD:

Row 500M, rest 2 min

Row 400M, rest 1.5 min

Row 300M, rest 1 min

Row 200M, rest 30 seconds

Row 100M

While one partner rows, the other partner completes as many reps as possible at 5 of 6 of the following:

Double Under (3:1)

DB Push Press

K2E

Alternating Step Back Lunges

Rope climb

Slam Ball

Rower’s time determines partners work time at movement – rest together. You may not do the same movement twice. Apply each of the five movements to partners row distance, i.e., double under while partner rows ...

Continue Reading - >
1

Tuesday, January 8, 2013

Posted by:

3 Rounds for time:

800m Run

15 Ring Dips

20 Box Jumps (24/20)

25 V-ups

 

< 3 Mos:

5 Rounds for time:

400m Run

7 Ring Dips

9 Box Jumps (scale height as necessary)

11 Ab-mat situps

Continue Reading - >
0

Boot Camp Paleo Challenge Starts Wednesday!!!

Posted by:

Alright booty campers, it’s about that time to dial in on nutrition! I know many of you have been anxiously anticipating the details and criteria for the upcoming Paleo challenge, so here it is!

I realize that Paleo eating, despite being a trendy buzz in the fitness and Crossfit community, still may be a complete mystery to a lot of you, so before I go ...

Continue Reading - >
4

“YOU TOOK MY PHONE!!!”: How one CrossFitter found the strength to fight back

Posted by:

iPhone 5 - from of Apple.

iPhone 5 – from Apple.

Dear Chriss and Andrea:

Happy New Year!

I have this crazy story to tell you and I really don’t think this story would be complete without acknowledging the excellent coaching and training that I have received at Trident.

So on New Year’s Eve, I got out of work early around ...

Continue Reading - >
3

Dr Fontaine: How to use a foam roller

Posted by:

Everyone knows that after an exhausting WOD, the one thing you (should/sometimes/kinda) look forward to it using a foam roller to help those aching muscles feel better later on.

Here’s a great video from Trident’s Dr. Matt Fontaine on how best to use the roller after a work out. You’ll recognize some of the movements, but there a few we don’t normally see that could be ...

Continue Reading - >
1

Monday, January 7, 2013

Posted by:

Strength: Bench Press 8,6,6 @ 70, 75, 80%

6 Min AMRAP

9 Kettle bell swings (53/35)

7 Pull-Ups

5 Burpees

2 Min Rest

Repeat as 4 Min AMRAP (1 Min Rest), then as a 2 Min AMRAP

 

Continue Reading - >
0

Friday, January 4, 2013

Posted by:

Workout of the Day
Strict Press: 8, 6, 6 @ 70, 75, 80%

then

50 Pullups
35 Push press (115/85)
25 SDHP (115/85)
5 Rope climbs
*complete each exercise in entirety in order

Continue Reading - >
0

Thursday, January 3, 2013

Posted by:

10 Power snatches (115/85)
20 Pushups
250m Row
4 Rounds

Continue Reading - >
0

Wednesday, January 2, 2013

Posted by:

Back Squat: 8, 6, 6 @ 70, 75, 80%
then
15min AMRAP
8 Front Squat (95/65)
12 TTB
20 Double Unders (2:1)

Continue Reading - >
0

Holiday schedule

Posted by:

Holiday Schedule Jan 1st 2013
10am 11am & Noon Only
Happy New Year!!!

Continue Reading - >
0

Tuesday, January 1, 2013

Posted by:

In teams of 4 with 2 people working at a time complete
200 Wall balls (20/14)
300 Kettlebell swings (53/35)
400 Box jumps (24/20)
500 Abmat Sit-ups

Continue Reading - >
0

Monday, December 31, 2012

Posted by:

Cash in: 200 Double unders (2:1)
21-15-9
Pullups
Burpees
Slamballs (20/15)
Cash out: 500m row/400m run

Continue Reading - >
0

Friday, December 28, 2012

Posted by:

Deadlift: 10, 8, 8 @ 65, 70, 75%

21 Deadlifts (135/95)
18 Hang Power Cleans
15 Front Squats
12 Push Jerk
15 Front Squats
18 Hang Power Cleans
21 Deadlifts

Continue Reading - >
0

Thursday, December, 27, 2012

Posted by:

3 rounds of:
Run 400 meters
Max set American KB Swings (53/35)
Max set Pullups/Ring rows
Max set Double unders
Rest 2:00

Continue Reading - >
0
Page 38 of 89 «...1020303637383940...»