Trident Blog

Friday, July 18

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PICK YOUR OWN CROSSFIT GIRL WOD!!!

We like “Jackie” and “Helen”:

“Jackie”

Row 1000 meters

50 Thrusters (45/35 lbs)

30 Pull-ups

or

“Helen”

Three rounds for time:

Run 400 meters

21 Kettlebell swing (54/36 lbs)

12 Pull-ups

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Thursday, July 17

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5 Intervals of:

10 Squats with Single KB on R shoulder in clean position

10 Squats with single KB on L shoulder in clean position

20 Box Jumps (24/20)

90 sec rest between rounds

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CrossFit Endurance – July 15, 2014

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4 rounds on erg
5 minutes at 2:15/500 m pace
1 minute at sub 2:00/500 m pace
Then
5 rounds
5 OHS
5 lateral burpees
5 barbell rollouts

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Wednesday, July 16

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Strength: Strict Press 6,4,4 @ 75, 80, 85%

7 Rounds for time of:

7 Front Rack Split Squats (per leg)  (95/65#)

7 Push Press

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Schedule Update for Saturday, July 19

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On Saturday, July 19th, we’ll be having TWO Saturday morning classes that will run 45 min each at 6:30 a.m. and 7:15 a.m. due to the L1 Seminar. We’ll see you there!

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Tuesday, July 15

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Strength:

Deadlift 6,4,4 @75%, 80%, 85%

7 Minute Clock:

750M Row (650 for women), 25 Burpees,

Then as many powercleans as possible with remaining time (135/95)

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Monday, July 14

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EMOM x8 min:

10 Slamball, 5 Pull Ups

Then, 3 min to run 400M (remaining time is recovery)

EMOMx8 min:

10 Slamball, 8 Push Ups

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Friday, July 11, 2014

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20 minute partner AMRAP

100 m walking lunge (pacesetter)

20 double unders

15 weighted abmat sit-ups

10 supine ring row

5 ring dips

 

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Thursday, July 10th

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1 mile run tt
And
then
21-15-9-6-3
Hang cleans
Kb swings
T2b

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Wednesday, July 9th

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Drink More Water!

 

Snatch Skill Work
Find 1 rm power snatch

10 min amrap
10 slam balls
12 burpees

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Tuesday, July 8, 2014

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DRINK WATER!!!

Strength:  Backsquat

8@70, 6@75, 6@80

 

For time:

40 wb

200 m run/row

10 double unders

30 wb

200 m run/row

20 double ...

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Monday, July 7th, 2014

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Tabata Dumbbells: 20 sec of work/10 sec rest for 8 rounds

1 arm db snatch ( alternating arms)
Db push press
Db squat
Knees to elbow

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Thursday, July 3rd, 2014

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150 Thrusters for time with a partner

1 partner works while the other partner runs 200m

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Traveling WODs

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Ryan and Liz_v2

Traveling this summer? Checkout Trident athletes Liz and Ryan showing their Trident pride at CrossFit Villa Albani all the way in Rome, Italy!!

Even if you can’t make it to a gym or box, that doesn’t mean you have to put your workouts on hold. Here are 30 workouts that you can do almost anywhere with minimal equipment. If you’re with others, remember to scale them to ...

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Wednesday, July 2, 2014

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Clean Skill Work

Find 1 rep max power or squat clean

Then

Rowing ladder

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