Trident Blog

Friday 20 May 2011

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800 m run or row

38 Abmat Situps

600 m run

(1 burpees for every minute it takes you to finish this section)

rest 2 minutes

 

400m Run or row

19 2-Squat Wall Ball

200 m run

(1 burpees for every minute it takes you to finish this section)

rest 1 min

 

200m run or row

8 Deadlifts (225/135)

200 m run or row

(3 burpees for every minute it takes you to finish this section)

 

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“Murph Day”

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“Murph Day” benefit WOD for Navy SEAL Foundation

3rd Annual Navy SEAL Memorial Challenge – AKA “Murph Day 2011

Presented by SEALFIT and Windy City CrossFit

Benefitng the Navy SEAL Foundation

Facebook page

In honor of Medal of Honor recipient Lieutenant Michael Murphy and all fallen veterans, Windy City CrossFit joins gyms nationwide to host “Murph Day 2011″ on Saturday, June 4th.   Proceeds will go to the Navy Seal Foundation.  Any size donation is required to participate, and this ...

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Thursday 19 May, 2011

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15 min to find 1RM Bench Press

15 minute AMRAP of:

5 Thrusters 155/105
7 C2B Pullups
9 Ring Dips
11 Box Jumps 30/24″

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Visit msnbc.com for breaking news, world ...

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Wednesday may 18th 2011

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 5 rds
15 Power cleans. 95/65#
 400m Run/row

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Tuesday May 17th 2011

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AMRAP 5 Min

11 PushPress (115/75#)

16 Slamball (15/10#)

2 min Rest

AMRAP 5 Min

11 Box Jumps

16 Abmat Situps

2 min Rest

AMRAP 5 Min

11 KB Swings

16 KB Lunge Step Backs

 

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Monday, May 16 2011

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I’m looking for speed.
15 min to find 1 rep max for back squat then

“Trinity”

3 rounds of

6 pullups
12 pushups
18 squats
then a 200m run

4 times

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Friday May 13 2011

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Cash in 800m Row/800m run*

5 Front Squat (135/95)
5 Push Jerk (135/95)
10 V-ups
15 min AMRAP

Cash out 800m Row/800m run*

*Cash in with either a run or the row, then cash out with the one you didn’t choose.

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Thursday May 12 2011

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15 minutes to find 1RM for Deadlift

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift (185/145)*
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Bar-Facing Burpees

*athletes may opt to increase weight up to 225/185 with coach’s consent.

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Wednesday May 11 2011

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400m Run
10 HSPU
25 Box Jumps (20)
50 KB Swings (35/26)
100 Double Unders
50 Goblet Squats (35/26)
25 Pullups
10 Jumping Lunges
400m Run

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Tuesday May 10 2011

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15 minutes to find 1RM for Shoulder Press

21-15-9
Hang Power Cleans (95/65)
Toes to Bar

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Monday May 9 2011

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500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

3 rounds w/ 3 mins rest between rounds

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Friday May 6 2011

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Start in any order:

250m Row
10 Tuck Jumps
7 min AMRAP

1:30 rest

10 Barbell Rollouts
10 Lateral Burpees
7 min AMRAP

1:30 rest

10 KTE
10 Slamball (20/15)
7 min AMRAP

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Thursday May 5 2011

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Wendler Squat
5 @ 70% of 1 RM
3 @ 80% of 1 RM
1+ @ 90% of 1 RM

“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips

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Wednesday 4 May 2011

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Teams of Two: (any order)

100 Wallball / Squat Holds (20/14)
80 Burpees / Jumping Jacks
60 Medball Situps (20/14)
40 Pullups w Medball / Plank Holds
2000m Row
1000m Medball Run (20/14)

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