Trident Blog

and the 13.4 raffle winners are…

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winners2

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Are you a Tough Mudder?

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tough-mudder

UPDATED: Due to a scheduling conflict, we may change dates. We’ll let you know once we know for sure

Do you like mud? Do you like having fun? Do you like getting shocked with more voltage than you probably should?

If you said yes to all these question, join Team Trident for this year’s Tough Mudder race.

Email us at staff@tridentcrossfitva.com if you have any other questions.

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13.3 raffle winners – come get your swag!

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13-3-raffle-winners

Paging Patricia Gibson, Adam Hudson and Pauline Khamo – please pick up your swag at Trident for battling through 13.3!

Sorry for not posting this sooner, but we wanted to make sure the winners knew they won. Send us an email at staff@tridentcrossfitva.com to claim your prizes.

We’ll have the 13.4 raffle winners posted shortly.

Keep up the hard work Team Trident.

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Tuesday 2 April

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15 Minute Clock – EMOM

Minutes 1-5: 1 Squat Clean (185/115#), plus 1 Front Squat

Minutes 6-10: 1 Squat Clean (155/100#), plus 3 Front Squats

Minutes 11-15: 1 Squat Clean (135/85#), plus 5 Front Squats

 

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MONDAY 1 April

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Monday 1 April:

Strict Press 10,8,8 @65, 70, 75% of 1RM

 

21,18,15,12

Push Press (115/75#)

Burpees

200M Run after completion of each full round

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Friday, March 29, 2013

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1 Round of the following movements for time:

Back Squats

Running

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Thursday, March 28, 2013

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Open WOD Workout 13.4

7 minute AMRAP of:

3 Clean and jerk

3 Toes-to-bar

6 Clean and jerk

6 Toes-to-bar

9 Clean and jerk

9 Toes-to-bar

12 Clean and jerk

12 Toes-to-bar

15 Clean and jerk

15 Toes-to-bar

18 Clean and jerk

18 Toes-to-bar…

Men:  135 #

Women  95#

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Remembering the fallen, one name at a time

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names-of-the-fallen

In Afghanistan, 2,176 service members have given their lives, according to Honor the Fallen

For those of you who haven’t seen the whiteboard right next to the pull-up bars near the main entrance, Team Trident has been doing push-ups for the fallen. It’s our way of remembering those who gave everything.

Ron White is a Fort Worth resident and former ...

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Wednesday, March 27, 2013

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3 x 5 minute AMRAP w/ 1 minute of rest in between

AMRAP#1

5 SDHP ( rx 65#, 95#)

5 Push Press (must use same barbell for SDHP and push press)

AMRAP#2

10 V-Ups

10 Burpee Pull-ups

AMRAP #3

15 calorie row

15 kb swings (rx  44#, 70#)

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For those who did 13.3, give yourself some props!

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Let's not do these again for awhile. (Photo from CrossFit Brier Creek)

Let’s not do these again for awhile. (Photo from CrossFit Brier Creek)

Doing 150 of anything is a daunting task, but then follow that up with 90 double unders and 30 muscle ups, then tie a ribbon on that and make it a 12 minute AMRAP! Welcome back ...

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Tuesday, March 26, 2013

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Strength:

Front squat- find your 1 rep max

WOD:

“Snellen”-

3 rounds for time

400 m run

21 single arm dumbbell snatch (rx 45#, 35#)

12 pull-ups

 

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Weather Update

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We are open today normal schedule

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Monday, March 25, 2013

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Strength-

Bench press- Find 1 RM

 Conditioning-

“Sweet 16 and Elite 8”

 Cash in: pick one

  • 64 air squats 
  • 32 calorie row

Then,

 Complete 2 rounds of the following movements

  • 16 db bench row (8 each arm)
  • 8 Ring push-ups
  • 16 db dead lifts
  • 8 Ring Push ups
  • 16 step back lunge w/db
  • 8 ring push-ups
  • 16 db push press
  • 8 ring push–ups
  • 16 db hang-power clean
  • 8 ring push-ups

 Cash out: pick the other one

  • 64 air squats
  • 32 calorie row
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13.2 raffle winners – come get your swag!

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13-2-raffle-winners

Hard works pays off.

If your name is Tracy Ocker, Reid Owen or Mark Espinoza – you should email us at staff@tridentcrossfitva.com and claim your prize. You’re our lucky winners of the 13.2 prize drawing.

Thanks again to everyone who came out for 13.2 last week and 13.3 today. As someone who is terrible at wall-balls, anyone who did today’s WOD is a champ.

Onward to 13.4!

 

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Friday, March 22, 2013

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Workout of the Day
Strength: Deadlift – Establish 1RM
 
Conditioning: 2 x AMRAPs
AMRAP 1 (7 Min)
5x Deads
200M Run
 
2 min rest
 
AMRAP 2 (7 Min)
200m Row
10 x Pull-Ups 
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