Trident Blog

Thursday, December 27, 2012

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3 rounds of:
Run 400 meters
Max set American KB Swings (53/35)
Max set Pullups/Ring rows
Max set Double unders
Rest 2:00

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The Cornerstones of Health: Sleep

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Courtesy Flickr user RelaxingMusic

Courtesy Flickr user RelaxingMusic

Hey CrossFitters….

This is the first of several articles in our Cornerstones of Health series whose purpose is to educate, stimulate, and motivate.  This information is a compilation of data from many reputable healthcare sites, books, classes, and my personal clinical experience….so, read on.

Leave a comment if you ...

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Wednesday, December 26, 2012

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Bench Press: 10, 8, 8 @ 65, 70, 75%

Cindy-Loo Boo Who!!
3 Rounds: Cindy
5 Pullups
10 Pushups
15 Air Squats
500m Row
2 Rounds: Cindy-Loo
5 L-Pullups
10 Burpees
15 Back Squat – no racks (135/95)
500m Row
1 Round: Cindy-Loo Who
5 Muscle Ups
10 Double Pushup Burpees
15 Front Squats – no racks (135/95)
500m Row

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Wednesday, December 26, 2012

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Bench Press: 10, 8, 8 @ 65, 70, 75%

Cindy-Loo Boo Who!!
3 Rounds: Cindy
5 Pullups
10 Pushups
15 Air Squats
500m Row
2 Rounds: Cindy-Loo
5 L-Pullups
10 Burpees
15 Back Squat – no racks (135/95)
500m Row
1 Round: Cindy-Loo Who
5 Muscle Ups
10 Double Pushup Burpees
15 Front Squats – no racks (135/95)
500m Row

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No Class on Christmas Day Dec 25th

 Dec 26th no early morning Classes,  

Regular Schedule from 9:30am on Dec 26th

 

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Holiday Schedule

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Christmas Day _”CLOSED”, Dec 26th no early morning Classes,  Regular Schedule from 9:30am on

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Monday, 24 December 2012

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12 Days of Christmas!!!

  1. Sprint (200m)
  2. HSPUs
  3. Wallballs (20/14)
  4. Pistols
  5. Pushups
  6. Pullups
  7. TTBs
  8. Slamballs (20/15)
  9. Box Jumps (24/20)
  10. Hang Power Cleans (95/65)
  11. Barbell Rollouts
  12. Thrusters (95/65)
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Jab L1

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jab header940x283

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Friday, December 21, 2012

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2 Minutes of max reps/time of:

Ring Dips

Strict Pull Ups

Hand Stand Push Ups

Skin The Cats

L-Sits

2 minutes of rest between movements – starting with 200M Run

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No 7:15pm class Tonight. Christmas party

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No 7:15pm class Tonight.  Christmas party

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Thursday, December 20, 2012

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Thursday 20 December

 Squat Clean (12 minutes to establish a 1RM OR Skill Work)

WOD:  5 Rounds: of 3 Squat Cleans (155#/105#), 6 KB Swings (70/53), 9 High Box Jumps (30/24 in)

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l1 feb

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red black header

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What About Goals, Check out what Chad has to say

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What About Goals,  Check out what Chad has to say

 

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Wed, December 19, 2012

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santa-press

 Wednesday 19 December

Strict Press 10,8,8 @ 65,70,75%

WOD: Teams of 2 (1 working, 1 resting)

21, 18, 15, 12, 9, 6, 3 reps of:

Push Press (115/75#)

Toes To Bar

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Tue, December 18, 2012

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Deadlift 10, 8, 8 @ 65, 70, 75%

WOD:  “Death by Everything”

EMOM for 12 minutes- start with 3 SDHP (115/75#), 3 Burpees.  Add 1 rep of BOTH movements every minute. Ladder up as high as possible in the 12 minutes until the athlete cannot possibly complete all prescribed reps within the minute. The WOD then becomes an AMRAP of 5 and 5 for the remaining time.

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