Trident Blog

Tuesday, March 3

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Strength:

DL at 6, 4, 4 @ 75, 80, 85%

 

5 X 90 second intervals:

10 DL (65%)

5 HSPU

30 Double Unders

Cash Out in remaining time with as many Ab Mat Sit Ups as possible

1 min rest in between rounds

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Schedule Update for Saturday, Mar. 7!

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This Saturday there will only be two morning classes – 6:30 and 7:15 a.m. due to the Level 2 Seminar at Trident (no CF Kids or Oly)

Open Wod Make up Times-

Saturday March 6th Morning 6:30 am and 7:15am

 Monday we will have open wod makeup at REGULAR CLASS TIMES.

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Monday, March 2

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Strength:

Press at 6, 4, 4 @ 75, 80, 85%

3 RFT:

18 Calorie Row

15 Thrusters 95/65

12 Chest to Bar Pull-ups

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Friday, Feb 27: OPEN WOD 15.1 (and 15.1a)!!!!

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Rx

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

 

Scaled

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

* ground-to-overhead allowed

THEN

Establish a 1-rep-max clean and jerk in a 6-minute time cap

GOOD LUCK TRIDENT!!! CRUSH IT!!!!!!!

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Thurs, Feb 26

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Strength:

Bench Press at 6, 4, 4 @ 75, 80, 85%

Alternating with a partner, perform 7  “Cindy” intervals:

5 Pull Ups

10 Pushups

15 Squats

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Wed, Feb 25

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Back Squat at 6, 4, 4 @ 75, 80, 85%

“Elizabeth”

21-15-9 Squat Clean 135/95

Ring Dips

 

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Tues, Feb 24

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7 RFT:

9 KB Swings

6 Burpees

3 Push or Split Jerks (155/115)

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Monday, Feb 23

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FGB Bodyweight

3 rounds for max reps at each station:

1 minute Lunges

1 minute Row

1 minute Box Jumps (20”)

1 minute V-Ups

1 minute Air Squats

Rest 1 minute between rounds.

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CrossFit Endurance Starts March 31!

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M_8835

Coach Em will get you running the right way!

The next CF Endurance cycle kicks off Tuesday, March 31st with Coach Em Porterfield! The course runs 8 weeks on Tuesday nights at 6:30pm and is open to athletes of all levels.

CF Endurance will improve any athlete’s fitness and endurance sport potential by eliminating unnecessary volume in training while increasing intensity and using proper technique. Program will include:

  • 8 CrossFit endurance classes- ...
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Friday, 20 February 2015

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Teams of 2

15 Minute Clock:

Cash-In: 1000m Row (500m each)

With remaining time: AMRAP

20 Wall Balls [20/14]

20 DB Snatches [50/35]

20 KB Swings [53/35]

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Thursday, 19 February 2015

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Strength: Strict Press (8, 6, 6 @ 70, 75, 80%)

4 Minute AMRAP

7 DB Thrusters

7 V-Ups

Rest 2 Minutes

4 Minute AMRAP

7 Pull-Ups

7 Weighted Russian Twists [25/15]

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Wednesday, 18 February 2015

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Strength: DL (8, 6, 6 @ 70. 75, 80%)

5 RFT:

250m Row

7 Ring Dips

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Tuesday, 17 February 2015

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EMOM for 14 Minutes

Odd minutes:

1 Power Clean

1 Hang Clean

1 Squat Clean

1 Thruster

Even minutes:

8 Burpees

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Weather update – Tuesday Feb. 17!

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Snow Update! Tomorrow (Tues, Feb 17) the 5:15am, 6:00am and 6:45am morning classes are CANCELLED due to the snow.
Trident’s first class will be at 9:30am, come on in and warm up! Stay safe and we’ll see you soon!

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Monday, 16 February 2015

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The Ghost… returns!

We did this on Monday, 18 August 2014.  Good way to see how your engine has gotten stronger – check your old scores on BTWB and come in ready to BURN IT DOWN!

6 Rounds

1 min Cal Row

1 min Burpees

1 min DU’s

1 min Rest

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