Trident Blog

Monday 25 June 2012

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For Time:
3 Rounds of: 10 Wall Ball, 10 Push Ups
600 M Run
3 Rounds of:10 Goblet Squats, 10 KB Swings
600 M Run
3 Rounds of: 10 TTB, GHD Sit-ups or KTE, 10 Box Jumps (30/24)
600 M Run

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Thursday June 22nd 2012

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Deadlifs
10 @ 65%
8 @ 70%
8 @ 75%

4 Rounds of:
10 Push Press
10 Bar Jumps
15 Slamballs
10 Bar Jumps
10 T2B

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Wednesday June 20th 2012

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 Teams of 2

800 Meter run

10 power cleans (135/95)

600 meter run

12 power cleans

400 meter run

14 power cleans

200 meter run

16 power clean

 

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Tuesday 19th June 2012

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Front Squats
10 @ 65%
8 @ 70%
8 @ 75%

WOD
12 Minute AMRAP 
8 Deck Squats
200 M Run
10 Pullups
150 M Row

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Monday June 18th 2012

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2000 Meter Row for time

-Then-

“Annie”  (Double Unders and Abmat Sit-ups)

50-40-30-20-10

 

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Trident CrossFit

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Reminder: Tomorrow, Saturday, June 16: ONE CLASS AT 7:00AM

via Trident CrossFit.

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Thursday, 14 June 2012

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10 minute AMRAP:

9 Deadlifts 225/155

3 HSPU

3 minute rest

10 minute AMRAP:

9 front squats 135/95

3 rope climbs

 

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Wednesday June 13th 2012

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Strength:
3 Hang Cleans-EMOM for 10 minutes

WOD:
4 Rounds
8 Hang Cleans
10 Wall Balls
12 Lateral Jumps Over Barbell

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Monday 11 June 2012

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Back Squat-10, 8, 8 at 65%, 70%, 75% (2 min rest between sets)

WOD:
10 min AMRAP of:
6 Weighted Bulgarian Split Squats (each leg) *May use KBs or DBs
8 Ring Rows
10 Burpees
12 Abmat Sit Ups

>3 months:
6 step back lunges
8 ring rows
8 burpees
10 Abmat Sit-Ups

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Wednesday, 6 June 2012

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For Time:
150 Perfect Push-Ups
Chin, chest, and hips must hit the ground for every rep. For each break in form/rest the athlete must complete a 150m Row.

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Tuesday, 5 June 2012

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For Time:
50 back squat (115/75)
40 pullups
30 shoulder to OH (115/75)
50 front squats (85/65)
40 pullups
30 shoulder to OH (85/65)
50 OH squats (65/45)
40 pullups
30 shoulder to OH (65/45)

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Monday, 4 June 2012

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5, then 7, then 3 minute AMRAPs:
200m Run
15 Up and Over Box Jumps (24”/20”)
10 KTE
Rest 3 minutes between AMRAPs

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Thursday, 31 May 2012

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Strength: Deadlift 5×3

“ANNIE GOT A FLAT”
5 Tire Flips, 50 Double-unders, 50 V-Ups
4 Tire Flips, 40 Double-unders, 40 V-Ups
3 Tire Flips, 30 Double-unders, 30 V-Ups
2 Tire Flips, 20 Double-unders, 20 V-Ups
1 Tire Flip, 10 Double-unders, 10 V-Ups

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Wednesday 30 May 2012

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“Because I Said So”

CASH IN: 25 Heavy Goblet Squats
then: 21-15-9
Box Jumps (30/24)
Ring Dips
Slamball (20/15)
CASH OUT: 5 Rope or wall climbs

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Summer’s Here…It’s Boot(Y) Camp Time!!

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If you’re an AM WOD’er, you’re probably wondering what’s up with the blood, sweat and Euro-trash music you’re hearing next door every Monday, Wednesday and Friday at 6am.

It’s Trident’s Bootcamp For Women, and it’s starting to rock the house! I realized a while ago that as much as I like to pick up heavy stuff, put it down and repeat, that’s not necessarily everyone’s cup o’ java when it comes to working out. That’s why we created the bootcamp program.

Booty ...

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