Trident Blog

Thursday Nov 1st, 2012

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*10 minute of strength: Front Squats @*

8-70%, 6-75%, 6-80%

“C’Mon.. Really Dude!!”

5 Rounds of:

Front Squats 15 reps @(95/65) or 10 reps @(135/95) or 5 reps @(165/115)

200 meter run

 

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Wednesday, October 31

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Push Press @*

8-70%, 6-75%, 6-80%

“Really Dude!”

Ascending ladder 1 to 10

Hand release Burpees

Pull-ups

 

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Tuesdays 10/30/12…

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2 rounds of: 2 minutes at each station with no breaks, 2 minute rest after completions of the 5 stations.

“Franking-Storm!”

Station A: max Double Unders

Station B: max V-Ups or Abmit sit-up with 15lb plate over head

Station C: max Kettle-bell swings (53/35)

Station D: max Calorie Row

Station E: max Wall Balls (20/14)

via Tuesdays 10/30/12….

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Hurricane schedule

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Due to Hurricane Sandy, Trident will be closed on Monday Oct 29. we will post schedule updates here and on our Facebook page.

Sandy sounds like a WOD to me…

Chriss

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FRIDAY, OCTOBER 26

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Strength: Deadlift 10 at 65%, 8 at 70%, 8 at 75%

In 15 minutes complete:

100 Double Unders

AMRAP of…

7 Deadlifts at 70% 1RM,

4 HSPU

 

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Thursday, October 25

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Five rounds for time of:

10 Ring Dips

20 Walking lunge steps, carrying a barbell in the front rack position

400 M Run

 

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Wednesday, October 24

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Strength: Back Squat 10 at 65%, 8 at 70%, 8 at 75%

5 rounds for reps of:

1 minute Slamball (20/15)

1 minute Box Jumps (24/20)

1 minute Row (Calories)

1 minute Rest

via Trident CrossFit.

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Tuesday, October 23rd, 2012

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Skill Work: Power Snatch

AMR(reps)AP in 12 minutes of:

• Ground-to-Overhead (95#/ 65#) – this is the load for the first 6 minutes. Halfway through the load moves up

• GTO (135#/ 95#) this is the load for the last 6 minutes.

Every Minute On The Minute everyone must stop and 3 lateral burpees.

 

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FRIDAY, OCTOBER 19 2012

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For time:

Row 500 meters

50 Slamballs (15/10)

Row 400 meters

40 Pull-ups

Row 300 meters

30 Slamballs (15/10)

Row 200 meters

20 Pull-ups

Row 100 meters

10 Slamballs (15/10)

 

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Thursday, October 18th 2012

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Strength: Push Press – 10 at 65%, 8 at 70%, 8 at 75%

Every 30 seconds for 7 minutes (14 total reps):

1 Hang Power Clean + 1 Push Press @ 70%

-then-

3 rounds for time of:

25 Pushups (Hand release)

25 Kettle bell Swings (53/35)

 

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Wednesday, October 17

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For time:

Row 1000m

50 Box Jumps 24/20

100 Ab-mat Sit-ups

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Tuesday, October 16

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Strength: Front Squat – 10 at 65%, 8 at 70%, 8 at 75%

10 Min AMRAP:
25 Double-Unders (3:1)
5 Front Squats (185/115)

* Optional finisher: 100 air squats for time

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Wednesday, 10 October, 2012

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5 Pullups
10 GHDs/15 Abmats
15 Box Jumps (24/20)
*start each round w 1 Rope Climb
20 min AMRAP

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Tuesday, 9 October

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12 min to est a 1 RM Deadlift

5 Deadlifts (185/115)

Max rep Pushups

15 min OTMEM

*on the minute every minute

 

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Friday, 5 October, 2012

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25 Double Unders (3:1)
3 Muscle ups or 12 Pullups or 8 C2B Pullups
9 min AMRAP
2 mins rest
200m Row

10 Box Jumps (30/24)
9 min AMRAP

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