Trident Blog

Wednesday, 11 June, 2014

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14.1 redeaux
10 min AMRAP
30 double-unders
15 x Ground to Overhead 
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Tuesday, 10 June, 2014

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Row – 1 K (80%)
Double-Unders – 60
Wallball – 50
Pull-ups – 40
Row – 800M (80%)
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Monday, 9 June, 2014

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Each couplet, 4min AMRAP
1 min rest in between each couplet
1. DL (BW) 1,2,3,4,5…
    Dips 1,2,3,4,5,…
2. Box Jumps 1,2,3,4,5
    Push-ups 1,2,3,4,5…
3. V-ups 1,2,3,4,5…
   Supermans (1 sec, 2 sec,)…)
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And the Finalists are: CrossFit Regional Results

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christyphillips

Christy Phillips at the 2014 Mid-Atlantic Regionals.

By Ericka Andersen

During CrossFit Regionals this year, the CrossFit Games website live-streamed every regional in real-time. The site was extremely well-organized and included easy, tabbed files so viewers could switch back and forth to watch any regional as it was happening.

While some favorites – like Sam Briggs and Lindsay Valenzuela – didn’t make it out of Regionals this year, many did. ...

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Friday, 6 June, 2014

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Partner WOD:
400M Run
25 Cleans 135/95
50 Burpees
75 Wall balls
50 Box jumps 24/20
25 Snatches 95/65
400M Run
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Thursday, 5 June, 2014

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Strength-Back squat
6@75%, 4@80%, 4@85%, Cash-out Failure@40%
 
7 rounds of:
7 x Burpees
7 x Barbell Rollouts
200m Run
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Wednesday, 4 June, 2014

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Reverse Ladder:
10 – 1
 – TTB
 – Renegade Rows
 – Step back lunges (weighted)
 
20 DU’s between each set
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Tuesday, 3 June, 2014

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Strength:
Bench Press: 6@75%, 4@80%, 4@85%, 10@ 50%
 
3 rounds:  
(1 min between rounds)
 
15 Sumo DLHP
12 Kettle Bell Swings
9 Goblet Squats
12 Kettle Bell Swings
15 Sumo DLHP
       
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Monday, 2 June, 2014

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AMRAP – 20 Minutes
Row 250
20 Slam Ball
15 V-Ups
10 Push Ups
5   Pull ups
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Friday 30 May 2014

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 “Y.O.L.O”
 
Strict Press
6@75%, 4@80%, 4@85%
 
13 AMRAP
3 HSPU
10 DB Snatches
15 double unders (double unders increase by 5 each round)

 yolo

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Thursday 29 May 2014

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21-15-9-6-3
Slam balls
Knees to Elbows
1 rope or wall climb after each round
 
            1 minute rest
 
10 Rounds: Tabata Style
Wall balls- (20 seconds on/10 seconds off) 20lb/14lb
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Wednesday May 28 2014

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10-15 min of Squat Therapy 
 
Then
5 rds:
 
OHS   5 reps @ 135/95 or lighter
200M sand bag run.
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Tuesday May 27th 2014

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Dead Lift
6@75%, 4@80%, 4@85%

Then,

Partner WOD:

16 minute cut-off
2 Dead lift @225/165
2 no push-up burpees

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Be Happy, Be Great! :-)

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Bench Press

8@70%, 6@75%, 6@80%

 Then,

 6 Minutes AMRAP

10 DB Floor Press

10 KBS

1 minutes rest

6 Minutes AMRAP

200 meter erg sprint

15 Push-Ups

 

Cheers.. :-)

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Summer Breeze!

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“Spring Time Fun!”

 

Cash-in: 800 meter run

 

20 minutes of:

3,6,9,12 repeat

 

Hang Power Cleans (135/95)

Over the Bar Facing Burpees

 

Cash-out: 800 meter run

 

 

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