Trident Blog

Monday Nov 28th 2011

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Partner WOD: 1 person works, 1 person rests:

For Time: 1600 M Row

50 box jumps (24/20)

50 KB Swings

50 Goblet Squats

50 Burpees

50 Pull Ups

50 TTB

1600 M Row

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Turkey Day

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Everyday
Yes, this time of year is supposed to make you reflect on what your thankful for.  It’s intended for all of us a time to think outside ourselves and take a deeper look as to what brought you to wherever you are.  As we grow older and wiser we realize that even though it seems like we work extremely hard to become successful, the sage within shouts back at us in the mirror and we ...

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Wednesday November 23, 2011

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8 Rounds: 30 seconds of work, 15 seconds of rest

Row

Burpees

Kettlebell Swings (53/35)

Good Mornings (65/45)

Jumping Lunges

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Tuesday, November 22

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Athletes may choose to complete Option A or Option B

Option A:
7 RFT:
10 Front Squats
10 Pull-ups

Option B:
10 RFT:
3 Front Squat- HEAVY
3 Muscle-ups

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Monday November 21, 2011

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21-15-9

Ground to overhead (75/55)

Box jump (24/20)

Then: Annie

50-40-30-20-10

Double Unders (3:1)

Sit-ups

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Friday November 18th 2011

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Wendler Deadlift

5@ 75%

3@ 85%

1+@ 95@

(<3 months  5×5’s)

 

then, tenured athletes may choose either workout option A or option B:

Option A

FT:

1000m Row

75 Pushups

50 Deadlifts (185/135)

 

Option B

5 RFT:

7 Kettlebell swings (70/53)

12 Slamball (25 or 20/15)

100m Sprint

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Thursday November 17th 2011

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50 Jumping air squats

40 Overhead walking lunge steps (45/25)

30 Toes to bar

20 Wallball (20/14)

10 GHD’s or V-Ups

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Thursday, November 17

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50 Jumping air squats

40 Overhead walking lunge steps (45/25)

30 Toes to bar

20 Wallball (20/14)

10 GHD’s or V-Ups

via Trident CrossFit.

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Happy Birthday Chad!!!

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10-9-8-7-6-5-4-3-2-1

Pull-ups and Power Cleans (115/75) **

Every even number: perform 5 burpees

Every odd number: perform 5 box jumps (24”/20”)

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Wednesday, November 16

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Happy Birthday Coach Chad!!!!

” Chadexcellent”

10-9-8-7-6-5-4-3-2-1

Pull-ups and Power Cleans (115/75) **

Every even number: perform 5 burpees

Every odd number: perform 5 box jumps (24”/20”)

Example:

10 pullups, 10 cleans, 5 burpees

9 pullups, 9 cleans, 5 box jumps

*There will be a surprise twist for Chad to do

via (2) Trident CrossFit.

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Tuesday, November 15

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Wendler Shoulder Press

5@ 75%

3@ 85%

1+@ 95@

(<3 months 5×5’s)

then:

5 rounds for time

Row 300m

10 Push Press (135/95)

 

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Tuesday November 15, 2011

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Wendler Shoulder Press

5@ 75%

3@ 85%

1+@ 95%

(<3 months  5×5’s)

then:

Row 300m

10x Push Press (135/95)

Row 300m

10x Push Press

Row 300m

10x Push Press

Row 300m

10x Push Press

Row 300m

10x Push Press

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Monday Nov 14th, 2011

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‎3 min AMRAP

200m run

15 dumbbell pushups

30 double unders (3:1)

15 KB HP (70/53)

30 ab-mat situps

15 pistols or deck squats (total of 15, not per leg)

1 min rest

6 min AMRAP, same mvmts/reps

2 min rest

9 min AMRAP, same mvmts/reps

 

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Friday Nov 11th, 2011

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CHOOSE YOUR HERO WOD

 

For Beginners – Less than 3 Months choose from:

Mini Mike

3 rds of

400 m run

25 Sit-ups

25 Back Extensions

 

Baby Murphy

800M Run

50 Pull-Ups

100 Push-ups

150 Squat

800M Run

Jerry

1K Row

1Mile Run

1K Row

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Thursday Nov 10th, 2011

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Wendler Back Squat Week 3
5@ 75%
3@85%
+1@ 95% 1000M Row
50 Goblet Squats
30 KB Swings
For Time
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