Trident Blog

Join in the 2015 TRIDENT Whole Life Challenge!

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WLC-Seals-NewYear2015-02
The New Year is just over a week away! 
What are your fitness and nutrition goals for 2015? How are you going to turn resolutions into action? To help you get there, join TRIDENT in the 2015 New Years Whole Life Challenge, kicking off January 17th! This challenge will mark the fourth event Trident CrossFit ...
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Monday, December 22, 2014

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5 intervals

7-5-3

thrusters

pullups

 

90

sec rest

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Schedule Update – Saturday, Dec 13

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On Saturday, Dec 13, we will be running a modified class schedule with two classes at 6:30am and 7:15am due to the Level 2 Seminar.
There will be no Oly or Advanced Class; however, there will be one combined CrossFit Kids class at 7:30am!

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Tuesday, December 2, 2014

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1 RM Deadlift

6 min AMRAP / Partner WOD
Partner 1 Rows 200 meters
Partner 2 max dumbbell floor press
Rest 1 min
6 min AMRAP/Partner WOD
Partner 1 Row 200 meter
Partner 2 Good Mornings

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CrossFit Family Style: The Klein Family

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

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The family that CrossFits together….that’s the theme of this month’s feature spotlight for Trident CrossFit (cutest one yet!). I’ve seen Ben and Liz Klein WOD-ing it out at Trident since I started. What I didn’t know until recently was that they had two adorable little girls that also get in on the ...

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Friday, November 28

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5 Rounds:
10 Deadlift 185/115
10 Box jumps 24/20”
10 Toes to Bar

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Wednesday, Nov 26

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1RM Bench Press!!!

4 min AMRAP
8 (4 each leg) KB Weighted step ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Push-Ups
8 Ab-Mat Sit-Ups

*2 min rest*

4 min AMRAP
8 Goblet Squats
8 Ab-Mat Sit-Ups

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Tuesday, 25 November 2014

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Amanda says:
18 Pull-Ups
18 Ring Dips
9 Snatch 135/95
14 Pull-Ups
14 Ring Dips
7 Snatch
10 Pull Ups
10 Ring Dips
5 Snatch

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Monday, 24 November 2014

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Strength: 1RM Back Squat

Partner WOD (EMOM)

3 Burpees

5 KB swings [70 / 44]

Max Calorie Row in Remaining Minute

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Thanksgiving Schedule – Thursday and Friday

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On Friday, Nov. 28, we will have classes at 8, 9, 10, and 11 a.m. with two additional classes at 4 and 5 p.m. We will resume on regular schedule on Saturday, Nov. 29 with classes at 8, 9 and 10am (however, no CF Kids or Oly class).

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Friday 21st November 2014

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3-5 rounds of

“Baseline”

500 m row

40 air squats

30 push-ups

20 sit-ups

10 pull-ups

 

3 mins rest b/t efforts

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Thursday 20th November 2014

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Strict Press: 6,4,4 @75,80,85%

Option A:

15-10-5 Thrusters 135/95

10-15-20 Toes to Bar

Option B:

30-20-10 Thrusters 95/65

10-15-20 Toes to Bar

Option C:

45-35-25 Thrusters 75/55

10-15-20 Toes to Bar

REST before:
3 attempts to establish a Max consecutive Double Unders

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Wednesday 19th November 2014

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EMOM for 20 mins

 

Even: 5 Power Cleans – 155/105

Odd: 10 Wall Balls 20/14 – 10’ target for both

 

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Tuesday 18th November 2014

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5 Rounds of 3 min to:

30 Air Squats

20 Deadlifts 115/75

10 Push Jerk 115/75

THEN-Row max meters in remaining time

 

*Rest 3 mins between rounds*

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Monday November 17th 2014

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Deadlift: 6,4,4 @75,80,85%

8 min AMRAP

5 Pull-Ups
10 Box Jumps 24/20”

5 Burpees

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