Trident Blog

Tuesday Sept 25th 2012

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Deadlift 6,4,4 @ 75%, 80%, 85%

WOD – “Diane’s Cranky Cousin”

21-15-9

Deadlifts – 225/155#

Ring Dips

50 Double Unders Between each completed round

 

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Monday 24 Sept 2012

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2 Rounds:

5 Min AMRAP of KB Complex(53#/35#) – 5 KBHP, 5 Goblet Squats w/KB in Clean Grip (Right Shoulder), 5 Goblet Squats w/KB in Clean Grip (Left Shoulder), 5 KB Swings

2 min rest

5 Min Row for max calories

2 min rest

 

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Friday Sept 21, 2012

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Friday:Lurong Paleo Challenge WOD:“Christine”3 Rounds for time: 500M Row, 12 Bodyweight Deadlifts – 21 Box Jumps 24/20Scaled : 3 Rounds 500M Row 12 Deadlifts @ ½ bodyweight, 21 Box Jumps -16”/12”

 

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Wednesday Sep 19th 2012

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6 Rounds:

3 Min Clock – 10 SDHP (115#/75#), 15 Box Jumps (24/20), 6 HSPU

Athletes Should Finish the Triplet as fast as possible, then have the remaining time of the 3 minutes to rest. If an athlete cannot finish the prescribed reps in the 3 minutes, the workout becomes an AMRAP with the remaining time:

v

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Monday Sept 17th

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Push Press – 6,4,4 @75%, 80%, 85%

Lurong Challenge WOD:

5 Rounds for time:

20 Burpees, 20 KB Swings (53# Rx Men, 35# Rx Women) (<3 months: 4 rounds – 15 

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Thursday – September 13th

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WOD: Chipper

400M Run Buy-In

25 X

Ground to Overhead

Box Jumps

Push Up

Ring Row

KB Front Squat

Pull Ups

Slam Ball

800M Run Cash-Out

 

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Tuesday – September 11

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Strength:

Front Squats- 8@70%, 8@75%, 6@80%

WOD:

5 min AMRAP (add 2 reps each round 5,7,9,11, etc.)

5 x Ring Dips

5 x T2B

1 min rest

5 min AMRAP (add 2 reps/ 50m each round)

5 x KB Swings

100m Row

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Tuesday, September 4

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Strength:

Back Squats- 8@70%, 8@75%, 6@80%

WOD:

Min AMRAP

6 x Sandbag, Dumbbell or 2 Hand KB Clean (Floor to Shoulder, alternating shoulder, under control – SB are not to be dropped, 10 Burpee penalty)

6 x Sandbag , DB or KB Step-Ups (24inch box, each step-up is a rep

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Friday, August 31

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20-15-10 of

Power Snatch

Push-ups

2 minute rest

4 Rounds of

15 SDHP

400 meter row

 

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Thursday, August 30

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Strength:

Front Squats- 8@70%, 8@75%, 6@80%

WOD:

10 Minute AMRAP of:

2 Squat Cleans

3 Power Cleans

4 Push Jerk

 

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Wednesday, August 29

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800 Meter Run

20 KB Swings

40 Abmat Situps

400 Meter Run

15 KB Swings

40 Abmat Situps

800 Meter Run

20 KB Swings

40 Abmat Situps

 

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Monday, August 27

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Happy Birthday Chriss!!!

Teams of Two

Cash In: 800 M Sandbag Run

2 Rds-1 person working at a time

46 Box Jumps

46 Pull Ups

46 Double Unders

46 Burpees

46 Toes to Bar

46 Squats ( OH or Goblet)

Cash Out:

200 M Sandbag Lunge

via Trident CrossFit.

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Friday, August 24th

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12 Minute AMRAP

Cash In-800 Meter Row, then

8 Front Rack Lunges (4 each leg)

16 Deadlifts

24 Leg Lift while in Hollow Rock position

32 Double Unders

Have FUN!!!! :-D

 

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Wednesday, August 22nd 2012

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WOD:

2 Rounds of:

200 meter row

10 Pull-ups

10 dips

2 Rounds of:

200 meter sandbag run

10 hang-cleans

10 OHS

2 Rounds of:

200 meter run

10 Wallballs

10 Abmat sit-ups w/ Wallballs

 

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Tuesday, August 21

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Back Squat- 8@70%, 8@75%, 6@80%

WOD:

Tabata of:

Ring Rows

Hollow Rock

Push-ups

DUs

*You will move to the next movement each time. Example: 20 sec of RR, 10 sec rest, 20 sec of HR, 10 sec rest, 20 sec of PU, 10 sec rest, 20 sec DUs and continue this pattern throughout for total of 32 twenty second rounds.

:-D

 

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