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Friends of Trident Crossfit

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Friends of Trident Crossfit

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6 July 2010

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50 wallball

40 kb swings…

30 knees to elbow

20 burpees

10 dead hang pullups

800 m run or 1000 m row

10 dead hang pullups

20 burpees

30 knees to elbow

40 kb swings

50 wallball

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3 July 2010

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Burpee bedlam

or

2 min, 1.5 min 1min, 30sec of:

Burpee Bedlam

30 burpees
30 db deadlifts

30 burpees
30 db cleans

30 burpees
30 db presses

30 burpees
30 db push presses

30 burpees
30 db jerks

30 burpees
30 db swings

30 burpees
30 db sdhp’s

30 burpees
30 db snatches left/hand

30 burpee
30 db snatches right/hand

30 burpees
30 manmakers

2 min, 1.5 min 1min, 30sec of:

Box Jumps

Abmat Situps

Slamball

Burpees

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July 2 2010

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JACKIE

1000 meter row

45 lb Squat Thursters 50 reps

30 Pull Ups

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1 July, 2010

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800 M Run, 40 double under, 25 abmat situps, v-ups or ghd situps. 3 Rds. for time

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30 June, 2010

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Back Squat 5-5-5-5-5 Pullup and Ring Dip Ladder 10-1(optional, back up 1-10)

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29 June, 2010

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25 Presses, 400 M Run, 25 Push Presses, 400 M Run, 25 Push Jerks, 400 M Run

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28 June, 2010

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” The Chief”

Max Rds. in 3 min.

3 Power Cleans (135m/95w)

6 Pushups

9 Squats

Rest 1 min, Repeat for a total of 5 Cycles

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26 June 2010

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Filthy 50!

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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25 June 2010

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Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

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Thursday, 24 June 2010

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Snatch 1-1-1-1-1, Then AMRAP 15 min. 9 OHS, 9 lateral burpees, 9 Hang Power Snatch. Alternate WOD: 9 Goblet Squat, 9 lateral burpees, 10 Dumbbell Snatch ( 5 each side)

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Wednesday, 23 June 2010

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30 Calorie Row

30 Lunge Steps (with dumbbells)

15 Step Ups (with dumbbells

400 M Run

3 Rds for Time

Bonus- 2 rope climbs each round

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Tuesday, 22 June 2010

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Deadlift1-1-1-1-1

Then:

14-12-10-8-6-4-2

Deadlift (Bodyweight)

Ring Push Ups

High Box Jumps

GHD Sit Ups

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Monday, 21 June 2010

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Press:  2-2-2-2-2

Then;

3 Rounds for time:

20 Push Presses* (M: 105-125 / W: 75-95)

15 Chest to bar Pullups*

10 Burpees

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Friday, 18 June 2010

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Workout – “Helen”

400m Run

21 Kettlebell Swings (53/35#)

12 Pullups

3 Rounds for time.

Then;

Post WOD:  50 Knees-to-elbows, self paced.

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