Squat 8, 6, 6 @70, 75, 80% of 1RM
“Annie Climbs a Rope”
50-40-30-20-10 Double Unders
2-2-2-2-2 Rope Climbs
In honor of all those who have served or made the ultimate sacrifice in support of the events on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!
View a compilation of the Hero WODs, will be posted up on the boards at Trident as well.Continue Reading - >
8 x 200 m max effort with 1 minute rest in between. Stay within 10 second deviation.
Fast Carioca for 40 m x 5
Exaggerated foot pulls 3x 10 each leg (then for 20 m)
10 x 100 m EMOM
(sprint 100 ...Continue Reading - >
Summer is winding to a close- vacations are done, kids are back in school and Fall is around the corner! If you need a little extra motivation to get on track with your nutrition and fitness goals, Trident CrossFit is about to begin our third Whole Life Challenge (WLC) on Saturday, September 13th.
This is an 8-week program that helps someone set or reenergize their eating habit, focus on lifestyle changes like ...Continue Reading - >
Practice pose position by pulling 3×20 each leg.
Three hop drill x 3 (20 m of hops then remember to run it out for 20 m after)
Exaggerated foot pulls 3×10 each leg (then run 20 m after)
2x 800 m (fast!) with 1 min easy jog in between
rest 1 min easy jog
4x 400 m (really fast) with 1 min easy jog in between
Practice same drills above in sequence
Run 45 minutes @80-85% of 2mile Time Trial Pace.Continue Reading - >