Trident Blog

Wednesday, December 10, 2014

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Backsquat
10, 8, 8 @65%, 70%, 75%

200 m run or 250 row
40 wb 20/14#
200 m run or 250 row
30 wb
200 m run or 250 row
20 wb
200 m run or 250 row
10 wb

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Tuesday, December 9, 2014

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WOD #1

10 minute Erg intervals

30 sec sprint, 30 paddle

rest 2 minutes

WOD #2

10, 9, 8, …1 Toes to Bar

1, 2, 3, …10 Box Jumps 24″/20″

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Monday, December 8, 2014

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20 min EMOM
6-OHS #135, #95
6-over the bar burpees

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Friday, December 5, 2014

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Rope Skill Work and Muscle-up skill work

Interval #1-3 min

Run 400; remainder handstand hold

1 min rest

Interval #2-3 min

Row 500; remainder squat hold

1 min rest

Interval #3-3 min

Run 400; remainder chin over bar hold

1 min rest

Interval #4- 3 min

Row 500; remainder superman hold

1 min rest

Interval #5-3 min

Pick your favorite of the above 4 intervals and repeat!

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Thursday, December 4, 2014

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1 Rm Shoulder Press
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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Wednesday, December 3, 2014

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Clean and Jerk skill work

Cash in 400 m run
7 rounds for time
7 power clean #95/#135
7 clean and jerks
7 barbell roll outs
Cash out 400 m run

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Tuesday, December 2, 2014

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1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP
Partner 1 Row 200 meter
Partner 2 Good Mornings

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Tuesday, December 2, 2014

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1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP/Partner WOD
Partner 1 Row 200 meter
Partner 2 Good Mornings

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Monday, December 1, 2014

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Tabata pull-up
Rest 1 minute
Tabata Weighted squat, 25 pound plate
Rest 1 minute
Tabata plyometric push up on plate,
Rest 1 minute
Tabata kb Sumo Deadlift high pull

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CrossFit Family Style: The Klein Family

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

crossfitfamily2-1024x697

The family that CrossFits together….that’s the theme of this month’s feature spotlight for Trident CrossFit (cutest one yet!). I’ve seen Ben and Liz Klein WOD-ing it out at Trident since I started. What I didn’t know until recently was that they had two adorable little girls that also get in on the ...

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Friday, November 28

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5 Rounds:
10 Deadlift 185/115
10 Box jumps 24/20”
10 Toes to Bar

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Wednesday, Nov 26

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1RM Bench Press!!!

4 min AMRAP
8 (4 each leg) KB Weighted step ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Push-Ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Goblet Squats
8 Ab-Mat Sit-Ups

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Tuesday, 25 November 2014

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Amanda says:
18 Pull-Ups
18 Ring Dips
9 Snatch 135/95
14 Pull-Ups
14 Ring Dips
7 Snatch
10 Pull Ups
10 Ring Dips
5 Snatch

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Monday, 24 November 2014

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Strength: 1RM Back Squat

Partner WOD (EMOM)

3 Burpees

5 KB swings [70 / 44]

Max Calorie Row in Remaining Minute

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Thanksgiving Schedule – Thursday and Friday

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On Friday, Nov. 28, we will have classes at 8, 9, 10, and 11 a.m. with two additional classes at 4 and 5 p.m. We will resume on regular schedule on Saturday, Nov. 29 with classes at 8, 9 and 10am (however, no CF Kids or Oly class).

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