Trident Blog

Thursday 29th March 2012

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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

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Wednesday, March 28

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Strength: 1 RM Back Squat

Conditioning:

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

via Trident CrossFit.

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Wednesday 28th, March 2012

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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

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Tuesday 27th March 2012

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6 Rounds for Time of:

4 HSPU,

6 Deadlifts @ 80% of 1RM,

8 KB Swings (2pood/1.5 Pood)

<3 Months: 5 Rounds of

HSPU variations (incline push ups, abmat stacks or seated DB Press),

7 KB dead lifts,

9 KB Swings (scaled load)

 

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Monday 26th March 2012

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Strength: 15 Minutes to establish 1 RM Bench Press

Conditioning: 3 Intervals of:

300M Row

12 2-Push Up Burpees

12 Chest To Bar Pull Ups,

*Rest 90 seconds – 2 Minutes Between Intervals

<3 Months:  3 Intervals of:

300 M Row,

10 Burpees,

10 Ring Rows (Full 2 Min Rest between intervals)

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Friday, March 23

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Every Minute on the Minute for 10 Minutes:

5 Power Cleans (135/95)

In remaining time, as many T2B as possible

At the completion of 10 Minutes:

Power Clean Sell-Out: as many reps as possible at workout weight. Once athlete drops the bar the sell-out is over, he/she may not pick it up again for score.

via Trident CrossFit.

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Wednesday, March 21

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Wendler 1RM Test: Deadlift

4 Rounds for Time:
8 SDHP (95/65)
12 Box Jumps (24/20)
400M Run

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Tuesday, 20 March

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Wendler 1RM Test: Strict Press

“Coe”
10 Rounds for Time:
10 Thrusters (95/65)
10 Ring Push-ups

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Monday, 19 March

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Complete one descent and one ascent of the following ladder:
40 OH walking lunges (45/25)
30 pull-ups
20 slam-balls
30 OH walking lunges (45/25)
20 pull-ups
10 slam-balls
20 OH walking lunges (45/25)
10 pull-ups
5 slam-balls

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Friday, March 16

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2 options:

7 MIN AMRAP:

12 OH Squats (85/55)

12 Jumping Lunges

1 MIN REST

7 MIN AMRAP:

12 Push Ups

12 Ring Rows

12 Sit ups

OR:

“Diamonds Aren’t Losers” -Partner WOD, both can row at the same time, but otherwise, one person working at a time.

Cash In:

3800 M Row

3 Rds

38 weighted Lunge Steps ( sandbag)

38 SDHP

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Wednesday,March 14

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2K Row for time or 5k Run for time

Extra Credit: 5 Rope climbs

via Trident CrossFit.

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Tuesday, March 13

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3 Rounds for Time:

10 deadlifts (225/155)

Run 200 M

10 burpees

Run 200 M

10 kettlebell swings (70/44)

Run 200 M

10 pullups

Run 200 M

via Trident CrossFit.

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Monday, March 12

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For Time:

25 Handstand Push-ups

50 Knees to Elbow

Run 800M

75 Wallball (20/14)

100 Double-Unders

via (1) Trident CrossFit.

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Friday, 9 Mar 2012

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1k Row – Cash in

10 Pullups

10 Slamball (25/20)

200m run/row

8 rounds

 

< 3 mos:

500m Row – Cash in

8 Ring rows

8 Slamball

200m run/row

5 rounds

 

 

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Thursday, 8 Mar 2012

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TBD

 

 

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