Trident Blog

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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Tuesday 24 May, 2011

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WOD: “Hammer”

Five rounds:

5-Power Clean

10-Front Squats

5-Push Jerk

20-pullups
RX: 135/95. L2: 95/65. L1: <55

90 sec rest between rounds

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Monday May 23, 2011

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3 or 4 min Timed Intervals:
400m run then max pushups for the remainder of the time
1 min rest

400m run then max abmat situps
1 min rest

400m run then max pullups
1min rest

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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 ...

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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, Continue Reading - >

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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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