Trident Blog

Friday Jan 6th, 2012

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Friday:
Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%
4 Rounds of:
1 min max reps of air squats,
1 min max reps of push press (115/75#),
1 min rest
(Record total # of reps completed for entire workout)
>3 months- Back Squat 5×5
3 rds, I min air squats, 1 min db push press, 1 min rest.

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Update

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Just wanted to give you a heads up about Saturdays WOD.  We will be hosting a CPC (Coaches Prep Course) this Saturday and Sunday so we will have our workout outside,  don’t fret is forecast to be a lovely 58 degrees F so it should be fun.  Constantly varied.  We will also be utilizing our new space (right next door) while the Courser is in our main gym, so we ask that you come in ...

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Thursday, January 5

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3 Intervals:

500 M Row, 25 Box Jumps (24/20), 10 Powercleans (135#/95#) -AFAFP!!!

2 Min Rest Between Intervals

via (6) Trident CrossFit.

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Wednesday, January 4

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Wendler Bench Press 3, 3, 3+ @70%, 80%, 90%

Then one sell out set @65% (1 set to failure or 1 min max reps, whichever comes first)

Half GI Jane: 50 Burpee Pull Ups for time

 

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Tuesday, January 3, 2012

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10 Min clock:

3 Front Squats – every minute, on the minute

(Rx Load = Heavy for the individual. Must be able to clean from the floor)

3 Min Rest

6 Minute Max Ascending Ladder of: Step Back Lunges, KB Swing (53#/35#) 1-1, 2-2, 3-3, etc.

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Monday Jan 2nd, 2012

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Holiday Schedule:
8:00am, 9:00am, 10:00am, 11:00am

Monday:
1K Row or 800M Run
5 Rounds of: 10 Pull Ups, 15 Push Ups, 20 Sit Ups
1 K Row or 800 M Run
Athletes can choose to run or row first, but must do the other one

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Friday 30 dec 2011

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– “Kelly” 5 Rounds For Time: Run 400m 30 Box Jump (24″/20″) 30 Wall Ball (20#/ 14#) …

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Wednesday 28th Dec 2011

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Wendler Shoulder Press: 3, 3, 3+ @ 70%, 80%, 90%

Then, alternating double tabata: Jumping Lunges and Push Press (95#/65#)

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Happy Holidays

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Your Trident team wishes you a merry Christmas. And a happy holiday.. Enjoy your friends and family

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Friday Dec 23rd 2011
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Thursday Dec 22nd, 2011

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For Time:

50 Push Presses 45#

40 Burpee

30 Row for Calories

20 Wall Balls 20

10 Pull-ups

 

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Wednesday, December 21

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Wendler Cycle week 1 Back Squat

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

AMRAP 12 min

24 medball Situps

12 pullups

12 Deadlift- Bodyweight

via Trident CrossFit.

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 Bench Press

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

 

Ascending Ladder AMRAP 10 min (1-1-1, 2-2-2, 3-3-3, 4-4-4)

Push-up

135/115 lb Power Cleans

Box Jumps

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 DeadLift
5×65% 1RM
5x 75% 1RM
5x 85% 1RM

AMRAP 12 min
24 medball Situps
12 pullups
12 Deadlift- Bodyweight

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Monday Dec 19th, 2011

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NANCY

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post total time.

 

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