Trident Blog

Monday 13th June 2011

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5 Rounds for Time:

15 knees to elbow

50 double unders

150 ft. overhead walking lunge 45/25

 

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Friday June 10th 2011

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Wendler Back Squat 5,5,5+

3 Rounds:

4 Min clock:

400 M Run Or Row,

then complete max reps of Manmakers (30/20),

1 min rest between rounds.

Record # of reps completed on each round.

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Thursday June 9th 2011

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Wendler Bench Press 5,5,5+

15 Min Amrap:

4 L-Pull Up

6 Burpees

8 Ring Dips

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Trident CrossFit

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Wednesday, June 8

“Mr. Bacon” (In honor of Meegs)

5 Rounds: 400 M Row, 30 Wall Ball, 15 Box Jumps, 1 Rope Climb

via Trident CrossFit.

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Tuesday 7 June 2011

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10 Min to find 1 RM Powerclean

Then,8 Min Amrap:

3 Power cleans, 3 Push Press (115/75)

2 Powercleans, 2 PushPress

1 Powerclean 1 Push Press

 

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Monday June 6th 2011

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“FRAN”….oh yeah, it’s time!!
21-15-9
Thrusters (95/65)
Pull Ups:
Extra Work: 3 Minutes Max Rep Abmats or GHD Sit-ups

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Friday, May 3rd, 2011

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Deadlift 5, 5, 5+
Regional(like) WOD:
21-15-9
Deadlift (Heavy for the athlete- 225-275M, 135-185W)
Box Jump (30″M, 24″W)
….bring your A game!!
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Thursday, June 2, 2011

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Teams of 3:

18 minute clock: 1 person rows to 200M, 1 person rests, 1 person does Push-ups. Once rower completes the 200M, the team rotates positions. The output is measured by how many total push ups are completed for the entire team. Order is: rest to row to push ups.

 

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Wednesday, June 1, 2011

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5 Rounds:

6 Hang Squat Cleans (135/95)

8 Chest To Bar Pull-Ups

10 Jumping Lunges (each leg)

Extra Credit: Alternating Tabata Sit-ups, Supermans

 

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Tuesday May 31st, 2011

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Wendler Shoulder Press 5, 5, 5+ (65%,75%,85%)

3 Rounds of:

1 min max rep burpees, 1 min rest,

1 min max rep Russian KB Swings (53/35#), 1 min rest,

1 min max rep Push Press (95/65#)

Programming by Chad C

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Memorial Day weekend

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Trident will be closed on Monday. Enjoy memorial day weekend and take a moment to to say thank you

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Saturday, May 28th, 2011

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Trident will be honoring a Fallen Hero, Friend and Navy
SEAL Jason Freiwald. Come Join us 8:30am 9:30am

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Friday May 27th, 2011

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For time:

2000 m Run or Row
50 Pullups

75  Box Jumps 20”
100 Slamball 15/10

125 Double Unders

150 Abmat Situps

(You can do this in any rep scheme you choose)

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Thursday 26th 2011

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20 min AMRAP:
-1 rope climb or 10 rope jumps
-3 dead lift (225/155)
-5 dive-bomber push-ups
-7 wall ball shots (20/12)
-9 burpees

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Wednesday 25th 2011

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3 -5 rounds
10 lateral Burpees
10 weighted Step-ups (ea leg)
10 Barbell Rollouts

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