Trident Blog

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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32 Trident CrossFit

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Tuesday, 29 May

“HELEN”

3 RFT:

400 meter run

21 KB swings 54/35

12 Pull-ups

 

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Tuesday, 29 May 2012

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“HELEN”
3 RFT:
400 meter run
21 KB swings (54/35)
12 Pull-ups

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Friday, 25 May 2012

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4 Rounds
100 ft walking lunges w/ sandbags
30 Double Unders
20 Wallball shots (20/14)
10 HSPUs

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Thursday, 24 May 2012

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21 Clean & Jerks (95/55)
400m Run
15 Clean & Jerks (115/75)
600m Run
9 Clean & Jerks (135/95)
800m Run

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Wednesday, 23 May 2012

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4 Rounds
500m Row
18 TTBs
15 Good Mornings
12 KB Swings (70/53)

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Tuesday, 22 May 2012

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Strength: 5×5 Back Squat

In teams of two: athlete one does Front Squats (95/55) while athlete two takes a pair of dumbbells or kettlebells (53/35) 100 meters and leaves them there and runs back. Athlete one then runs out and retrieves the dumbells or kettlebells while partner two does Front Squats (95/55), continue with this pattern for 12 minutes.

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Monday, 21 May 2012

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Three rounds of:
Burpees
Power snatch (75/55)
Box jump (24/20)
Calorie Row
Chest to bar Pull-ups
*1 min per exercise w 1 min rest between rounds and a continuously running clock for 17
mins (FGB format)

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Friday, 18 May 2012

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10 Sledge Strikes
20 Slam Balls (25/15)
30 TTB
40 Calorie Row
50 Goblet Squats (53/35)
40 Barbell Rollouts
30 Pullups
20 Tuck Jumps
10 Muscle Ups

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Thursday, 17 May 2012

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Strength: 5×5 Shoulder Press

12min AMRAP
10 Push Press (95/65)
10 KB Swings (53/35)
10 Stepback Lunges

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