“Embrace the freakin SUCK!!!”
4 Rounds of:
5 High Hang Power Cleans, 5 Low Hang Power Clean, 5 Power Cleans (135/95)
400 meter run or 400 meter Row or 2min on the AirDyne
2 minute rest
Cheers!Continue Reading - >
On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit will be volunteering at the Capital Area Food Bank in DC from 12:30pm – 4:00pm.
This will be a fun way for us to come together as a group and give back in the DC Metro area. The group will be sorting and packing ...Continue Reading - >
Strength: Strict Press, 6,4,4 @ 75, 80, 85%
4 Min Clock: 500 M Row, then max reps of Push Press (105#/75#), 2 Min Rest
4 Min Clock: 25 Burpees, then max reps of Push Press, 2 Min Rest
4 min Clock: 50 Box Jumps (20”)*, then max reps of Push Press
< 3 Mos:
Scale weight for push presses (use dumb bells as necessary). Scale box jumps to 30, height as necessary.Continue Reading - >
This is a CrossFit Benchmark Log you Results on the whiteboard LOOK UP
Max rounds in 3 minutes of:
3 Power cleans (135/95)
Rest 1 minute. Repeat for a total of 5 cycles.
< 3 Mos:
Scale weight for power cleans (use dumb bells as necessary).
Continue Reading - >
SuperFit Richmond 2013 is this Saturday, January 12, at CrossFit RVA in Richmond, VA. It’s a one-day competition starting at 9 a.m. with three team divisions: male-male, male-female, female-female.
Trident will be well represented. Here’s a list of who’s competing:
Matt and Katie
Danielle and Alyssa
Vic and Terrance
Skill work: Clean and jerk
Every minute on the minute for five minutes: 3 clean and jerks (155/105)
Every minute on the minute for four minutes: 5 clean and jerks (135/95)
Every minute on the minute for three minutes: 7 clean and jerks (95/65)
Every minute on the minute for two minutes: 9 clean and jerks (75/45)
< 3 Mos:
Scale the weight. Replace jerks with push press. Use dumb bells as necessary.Continue Reading - >