Wendler Cycle week 1 Shoulder Press
AMRAP 12 min
250 m Row or 50 double unders
10 push press
15 slamball (25/15)Continue Reading - >
A Love Note to My Coaches
Notes on Trident’s Coaching Philosophy
I used to know it all. Really, everything. I had to; I had 8 years of coaching experience under my belt, lots of certifications and a few happy & successful athletes.
Then, in 2009 I walked into a CrossFit to be greeted by the world’s smallest giant force of energy, aka Andrea. I had been in only once before, had not been coached by this woman ...Continue Reading - >
“Whitten” a Friend of Nick S,
Five rounds for time of:
22 Kettlebell swings, 53#/35#
22 Box jump,
24 inch box
Run/Row 400 meters
22 Wall ball shots, 20#
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, ...Continue Reading - >
Posted by: Trident CrossFit
Friday, 17 December
6 min. running clock: row 500m. with the remainder of the time AMRAP of: 5 power snatches (65#/95#)
10 C2B pull ups
rest 2 min.
6 min. running clock . 50m wt. walking lunge (25#/40# db’s)
remaining time AMRAP of:
10 burpees jumping over barbell
rest 2 min.
6 min. running clock . 50 sit ups , remaining time AMRAP of:
5 big box jumps ,
10 kb swings(16kg/24kg)
You love ‘em or you hate ‘em. Lets face it unless you are really demented they mostly suck – but why. From a physiology stand point it is damn near the most work you can do using your body weight. You full body weight goes all the way to the floor, back up in a plyometric move then a jump to move your entire bodyweight off the ground. Do the math – Work = Force x Distance and Force = ...Continue Reading - >
What are you looking for – the fountain of youth, weight loss, balance, power, strength, or maybe a solution for a healthy long life, where you are functional right until the end? Things like these come from people like you and me, the 0500 CF crowd, the Saturday throw-down crew and those running out for ‘lunch’ and CF at 1230.
People who have changed their lives at Trident CF — THEY are the proof that Constantly Varied, Functional ...Continue Reading - >
Farmer’s Carry Contest:
*Hold 1 x 25lb or 15lb plate in each hand or equivalent dumbbell in each hand for max time (using pinch grip). Winner gets a handshake!
3 Rounds for time:
Choose: Row 800m, Run 800m or 4:00 min Jump Rope
20 Pullups or Ring Rows
Choose: Row 400m, Run 400m or 2:00 min Jump Rope
20 Ring Dips or PushupsContinue Reading - >