12 Days of Christmas!!!
- Sprint (200m)
- Wallballs (20/14)
- Slamballs (20/15)
- Box Jumps (24/20)
- Hang Power Cleans (95/65)
- Barbell Rollouts
- Thrusters (95/65)
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.Continue Reading - >
I always get fired up this time of the year, knowing that in just a couple of short weeks, we get a clean slate! The thought of a new year and a new beginning is a beautiful thing to a trainer, and to the entire fitness industry. Why wouldn’t it be? We can get a fresh start, set new goals and renew our own personal visions of excellence for the coming ...Continue Reading - >
There’s no perfect way to track your performance on a WOD, but keeping track of your score or time is important in order to see progress. Wodify proved to be too difficult so now we’re trying one more. We’d like to introduce you to CF Whiteboard, a simple way to track your workouts.
Here’s how it works. After each workout, head to TridentCrossFitva.com and scroll down to the WOD section ...Continue Reading - >