Trident Blog

Wednesday Jan 18th, 2012

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Back Squat:

5 @ 75%

3 @ 85%

1+ @ 95%

 

10 Front Squat (135/95)

25 Double Unders (3:1)

5 Rounds

 

< 3 mos:

5, 5, 5, 5, 5 Back Squat

 

10 Goblet Squats (53/35)

35 Singles

5 Rounds

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Tuesday Jan 17th, 2012

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Snatch technique work

8 Pushups

10 Power Snatch (95/65)

12 Box Jumps (24/20)

12min AMRAP

< 3 Mos

6 Pushups

8 DB Power Snatch (25/15) 6 ea arm

10 Step Ups (20)

15min AMRAP

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Tuesday, 17 January 2012

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8 Pushups
10 Power Snatch (95/65)
12 Box Jumps (24/20)
12min AMRAP

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Monday, 16 January 2012

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“The King”
1 Rope Climb
9 TTB
6 Thrusters (135/95)
8 Pullups
*Begin each round w/ a 400m Sandbag Run
29 min AMRAP

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Friday, January 13

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25 Minute AMRAP

200 M Run

7 Power Cleans

7 Burpees

250 M Row

7 Thrusters

7 Pullups

• Must use same load for cleans and thrusters

via (6) Trident CrossFit.

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Thursday, January 12

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Cash In: 800 M Run or 1000 M Row

4 Rounds

20 Goblet Squats

25 KB Swings

30 Double Unders

Cash Out: 800 M Run or 1000 M Row

via Trident CrossFit.

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Wednesday, Jan 11th 2011

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Wendler Deadlift

5 @ 75%

3 @ 85%

1+@ 95%

Then:

AMRAP 15 min.

5 Deadlifts ( Heavy)

10 Barbell Rollouts

20 Weighted Step Ups (10 each leg) can use DB’s or sandbag


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Tuesday, January 10th 2011

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Wendler Shoulder Press

3 @ 70%

3 @ 80%

3+@ 90%

Then:

AMRAP 6 Min

10 Knees to Elbow or Toes to Bar

15 Slamball

Rest 2 Min

AMRAP 6 Min

250 M Row or 200 M Run

10 Push Press

 

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Monday Jan 9th, 2011

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‘Tabata Something Else’
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest
Pull-ups
Push-ups
Sit-ups
Squats
There is no rest between exercises. Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
>3 months 6 rounds
Top Scores will be posted on the Whiteboard

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Friday, January 6

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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)

via Trident CrossFit.

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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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