Trident Blog

Friday July 15th 2011

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3-5 rounds for time of:
10 toes-to-bar
20 Sandbag clean step-ups – 
30 situps
400 meter run

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Trident CrossFit

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Thursday, 14 July 2011

Overhead Squat Work: 15 minutes practicing the OHS with coaching guidance.

Then;

AMRAP 15min

3 Overhead Squats (On the heavier side but must be able to snatch or clean and jerk bar overhead…no racks)

6 C2B Pullups (scaled as nec)

9 Pushups

*Scale OHS to heave Front Squats/Goblet squats if necessary.

via Trident CrossFit.

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Wednesday July 13th 2011

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Run 400m

21 Deadlifts

21 Handstand Pushups

Run 400m

15 Deadlifts

15 Handstand Pushups

400m Run

9 Deadlifts

9 Handstand Pushups

400m Run

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“Jackie”
1000m Row
50 Thrusters (45/35#)
30 Pullups
For time.

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Monday, 11 July 2011

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Wendler Press
5 reps @75%, 3 reps @ 85%, 1 rep @ 95%
Then;
3 Rounds for time:
800m Run
15 Ring Dips (scaled to elevated pushups from box or plates)
20 Box Jumps
25 V-ups

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Friday, 8 July 2011

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Tabata This!
:20 sec work / :10 Sec rest for 4 minutes (8 intervals)
Pullup
Pushup
Situps
Squats

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Thursday, July 7 2011

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Wendler Back Squat:

5 reps @75%, 3 reps @ 85%, 1 rep @ 95%

Then;

400m Lunge walk for time.

*Scaled distance as necessary. Feel strong? Wear a vest.

via Trident CrossFit (1).

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Trident CrossFit

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Wednesday, July 6

Wendler Bench Press:

5 reps @75%, 3 reps @ 85%, 1+ @ 95%

Then;

AMRAP 15min:

10 Good mornings

10 Push Press

400m Run

*Use a weight that you can comfortably use for both barbell movements.

via Trident CrossFit.

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Trident CrossFit (1)

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Tuesday, July 5

Power Clean 5-3-2-1-1-1

“The Chief”

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute, Repeat for a total of 5 Rounds

via Trident CrossFit (1).

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Friday July 1st 2011

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800m Run – cash in

4 rds for time

30 Weighted Step-ups(15 ea leg95/65)

15 Barbell rollouts

800 m run – cash out

 

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Thursday June 30th 2011

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Snatch – Skill Work

“Randy”

75 reps Power Snatch for time (75/55)

or

“Isabel”

30 reps Snatch for time ( 135/95)

via Trident CrossFit.

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Trident CrossFit (2)

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Wednesday June 29th 2011

Wendler – Deadlift 5,3,>1 75% 85% 95%

200m sprint

21-15-9

Deadlift 80% of 1RM

GHD (abmat sub x2)

200m sprint

via Trident CrossFit (2).

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Trident CrossFit (1)

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Tuesday 28th June 2011

“Freddy Mei”

400m Double pushup Burpee Broadjump

via Trident CrossFit (1).

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Monday June 27 2011

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Shoulder press 5-3-1

AMRAP 12 min
10 HSPU
10 Goblett Squats
10 Toes to Bar

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Trident CrossFit

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Friday, June24

2 rounds for time:

30 Deadlift – 135#95#

30 Push-ups

30 Calorie Row

30 Pull-ups

via Trident CrossFit.

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