Trident Blog

Monday 16 April 2012

Posted by:

Strict Shoulder Press 4×3

Partner WOD: 1 person works, 1 rests

8 Rounds

10 Push Press 115/75#

10 TTB


Continue Reading - >
0

Friday 13th April, 2012

Posted by:

30 Slamball

30 SDHP w/KB

30 TTB or KTE

30 Hip Extensions

30 Push Ups w/ weighted Renegades (25/15# DB)

30 Squat Jumps

30 MedBall Sit Ups

30 Calorie Row

 

<3 months: 20 reps of each movement

 

 

Continue Reading - >
0

Thursday 12th April, 2012

Posted by:

Skill: Split Jerk

10 min to work on skill or find a heavy single

3 Rounds of:

3 min clock: 20 Lunges, 20 KB Swings – max reps of Split Jerk (115/75) with remaining clock

1 min rest between intervals

<3 months: 3 min clock: 20 lunges, 20 KB swings (scaled load), max reps of DB push press or DB jerk if movement is sound

Continue Reading - >
0

Wednesday 11th April 2012

Posted by:

7 Min Max Ascending Ladder:

5 Deadlifts @ 80@ of 1RM

10 Box Jumps

 

3 min Rest

7 Min Clock:

40 Burpees, then max distance row w/ remaining time

<3 months: 5 Trap Bar Deadlifts or KB deadlifts (scale as necessary), 10 Step Ups, 30 Burpees then max distance row for remaining time

Continue Reading - >
0

Tuesday April 10th, 2012

Posted by:

Front Squat: 1,1,1,1,1 (Find 1 RM)

 

10 Rds for time:

4 Front Squats @ BW

4 HSPU

<3 months: 7 Rounds of 4 Front Squats (scaled load) OR Goblet Squats

4 inverted push ups on box or 1 wall walk

Continue Reading - >
0

Monday 9th April 2012

Posted by:

20 Min Amrap:
Athlete Choice – max rep pull ups, chest to bar pull-ups or L-Pull Ups (set is alive until athlete comes off pull-up bar)
400 M Run
<3 months: 20 min amrap – 10 band-assisted pull ups or ring rows (partitioned as needed)
400 M Run

Continue Reading - >
0

Friday April 6th, 2012

Posted by:

Skill Work –Squat Clean and Jerk.

12 Min to work to a 1RM.

For time:

Squat Clean and Jerk (135/95) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Ring Dips 6,6,6,6,6,6,6,6,6,6

(10 C&J, 6 Ring Dips, 9 C&J, 6 Ring Dips, 8 C&J, 6 Ring Dips, etc….)

<3 Months:

Clean and Jerk Skill, work light singles (no TnG)

8 Rounds of 6 DB ...

Continue Reading - >
0

Thursday April 5th, 2012

Posted by:

“Shorter and Angrier”

800M Sandbag Run

50 Abmat Sit ups

1K Row

50 Abmat Sit ups

800M Sandbag Run

Continue Reading - >
0

Wednesday April 4th, 2012

Posted by:

2 Rounds of:

2 Min of max reps of each movement, 1 minute rest between movements:

Deadlifts @225/135

Burpees

Double Unders

C2B Pull Ups (scale to regular or banded dead-hang pull ups if needed)

<3 months:

2 Rounds of 90 sec max reps, 90 sec rest (can use same clock) of:

KB deadlifts

Burpees

Single Unders

Continue Reading - >
0

Tuesday April 3rd, 2012

Posted by:

Strength: Push Press 2-2-2-2-2

Conditioning: 15 Push Press @ 135/95,

20 TTB,

25 Slamball,

30 Box Jumps,

500 M Row

<3 months: Push Press 5×5 (use same load for all 5 Sets)

15 DB Push Press, 20 V-ups, 25 Slamball, 30 Step ups, 500M Row

Continue Reading - >
0

Monday April 2nd 2012

Posted by:

4 Rounds For Time of:

3 Rounds of Cindy –5 Pull Ups, 10 Push Ups, 15 Squats

20 KB Swings 53/35#

400 M Run

 

Continue Reading - >
0

Friday 30th, March 2012

Posted by:

5 Rounds for Time:

5 Powercleans (135#/95#)

5 Front Squats

5 Push Press

200 M Run

<3 Months:

3 Rounds:

10 DB Cleans

10 DB Thrusters

400M Run

 

Continue Reading - >
0

Thursday 29th March 2012

Posted by:

5 Min Amrap:

5 Slamball (25/15), 5 KTE

1 min Rest,

4 Min Amrap:

4 Jumping Lunges (each leg), 4 DB Snatch

1 Min Rest

3 Min Amrap

Man-Makers (30#DB/20#)

<3 Months:

5 Min Amrap:

5 Slamball, V-ups

1 min rest

4 min Amrap

Step back lunges, DB snatch (scaled load)

1 min rest

3 Min Amrap

Modified/scaled manmakers

Continue Reading - >
0

Wednesday, March 28

Posted by:

Strength: 1 RM Back Squat

Conditioning:

For Time: 800M Run, 50 Box Jumps, 100 Double Unders

via Trident CrossFit.

Continue Reading - >
0

Wednesday 28th, March 2012

Posted by:

Strength: 1 RM Back Squat

Conditioning:

For Time:

800M Run,

50 Box Jumps,

100 Double Unders

<3 Months: 800M Run,

50 Step Ups,

150 Single Unders

Continue Reading - >
0
Page 42 of 79 «...1020304041424344...»