Trident Blog

Thursday, July 10th

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1 mile run tt
And
then
21-15-9-6-3
Hang cleans
Kb swings
T2b

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Wednesday, July 9th

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Drink More Water!

 

Snatch Skill Work
Find 1 rm power snatch

10 min amrap
10 slam balls
12 burpees

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Tuesday, July 8, 2014

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DRINK WATER!!!

Strength:  Backsquat

8@70, 6@75, 6@80

 

For time:

40 wb

200 m run/row

10 double unders

30 wb

200 m run/row

20 double ...

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Monday, July 7th, 2014

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Tabata Dumbbells: 20 sec of work/10 sec rest for 8 rounds

1 arm db snatch ( alternating arms)
Db push press
Db squat
Knees to elbow

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Thursday, July 3rd, 2014

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150 Thrusters for time with a partner

1 partner works while the other partner runs 200m

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Traveling WODs

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Ryan and Liz_v2

Traveling this summer? Checkout Trident athletes Liz and Ryan showing their Trident pride at CrossFit Villa Albani all the way in Rome, Italy!!

Even if you can’t make it to a gym or box, that doesn’t mean you have to put your workouts on hold. Here are 30 workouts that you can do almost anywhere with minimal equipment. If you’re with others, remember to scale them to meet the needs of ...

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Wednesday, July 2, 2014

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Clean Skill Work

Find 1 rep max power or squat clean

Then

Rowing ladder

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Tuesday, July 1, 2014

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GO USA!  Wear your Red, White and Blue!

Strength: Bench
8@70, 6@75, 6@80, Failure@40

10 min AMRAP
1 rope climb
10 Single Arm kb
20 abmat situps

(add 5 abmat situps each progressive round)

 

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Monday, June 30, 2014

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3×3:30 AMRAPs 2 min rest in between

500m row- Remaining time as many DB Strict Presses as heavy as possible
40 box 24/20- Remaining time as many db Push Presses as heavy as possible
30 burpees-Remaining time as many DB Push Jerk as heavy as possible

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Schedule Update for Sat, July 19

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On Saturday, July 19th, we’ll be having TWO Saturday morning classes that will run 45 min each at 6:30am and 7:15am due to the L1 Seminar. We’ll see you there! 

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Friday, 27 June, 2014

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Big shout to Jeremy for co-programming the last two weeks!! Awesome job!!

3-5 rounds of

“Baseline”

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

 

3 mins rest between rounds

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Thursday, 26 June, 2014

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Cash In: 400m Run

5 Deadlifts (HEAVY!!)

5 V-Ups

200m Run

4 Deadlifts

10 V-Ups

200m Run

3 Deadlifts

15 V-Ups

200m Run

2 Deadlifts

20 V-Ups

200m Run

1 Deadlift

25 V-Ups

Cash Out: 400m Run

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Wednesday, 25 June, 2014

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Strength: Strict Press

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

 

12 min AMRAP

6 Russian KB Swing (53/35)

6 Weighted Step Ups

3 HSPU

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Tuesday, 24 June, 2014

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Power Snatch Skill Work

then

“Jumping Randy”

75 Power Snatches (75/55)

At the top of every minute complete 6 lateral jumps over the bar.

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How CrossFit Made Me a Stronger Runner

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

Screen Shot 2014-06-19 at 7.56.17 AM

I’ve heard criticism from serious runners about using CrossFit to train or become stronger. But I’m not really a “serious” runner. That being said, CrossFit has really helped me become a better runner and here’s why.

Why Cutting Back Helped

I didn’t plan on this but it happened. Before CrossFit, the extent ...

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