Trident Blog

Tuesday September 23

Posted by:

Every 90 seconds for 12 cycles (alternating):

 

Odd Cycles:

200 M Sprint

 

Even Cycles:

8 TTB

4 Power Snatches

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Monday 22 September

Posted by:

erg-meme-2

Teams of 3:

3×8 min relays:

Athlete 1: 200M Row sprint (175W)

Athlete 2: 15 Burpees

Athlete 3: 2 Rounds of 6 Front Squats, 6 Push Press (95/65)

1 min rest between rounds

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Charlie’s Still In The Game…1 Year Later

Posted by:

keeping-charlie-slider

Well my Trident family, it’s been exactly one year since Charlie’s fundraiser WOD and this day marks the anniversary of the most powerful display of human compassion and kindness that I’ve ever experienced. I still cannot accurately express my gratitude for what the Trident community did for me and my family on that day. That memory will be planted in our memory forever. We will NEVER forget each and ...

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Friday, 19 September 2014

Posted by:

20 Min EMOM

  • 2 Power Cleans (135 / 95)
  • 2 Front Squats
  • 1 Push Jerk
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Thursday, 18 September 2014

Posted by:

Cash-In: 800m Run

3 RFT:

  • Walking Lunges
  • 100m Farmers Carry (HEAVY)

Cash-Out: 800m Run

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Wednesday, 17 September 2014

Posted by:

Strength:

Strict Press: 8, 6, 6 at 70, 75, 80% of 1RM

For Time:

  • 60 DU’s (2:1)
  • 30 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60DU’s (2:1)
  • 20 Pull-Ups
  • 10 Push Press (95 / 65)
  • 60 DU’s (2:1)
  • 10 Pull-Ups
  • 10 Push Press (95 / 65)
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Tuesday, 16 September 2014

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Strength:

Deadlift: 8, 6, 6 @ 70, 75, 80% of 1RM

21-15-9

Deadlift (225 / 155)

Calorie Row

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Monday, 15 September 2014

Posted by:

MONDAY MONDAY

5 Rounds
3 Min AMRAPs

3 Thrusters (135 / 95)

6 Burpees

9 Ab-Mat Sit-Ups

Rest 1 minute between each round

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Friday, Sept 12

Posted by:

Squat 8, 6, 6 @70, 75, 80% of 1RM

“Annie Climbs a Rope”

50-40-30-20-10 Double Unders
50-40-30-20-10 SitUps
2-2-2-2-2 Rope Climbs

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Thursday, Sept 11

Posted by:

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.

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Wednesday, Sept 10

Posted by:

EMOM

14 Minutes:

Odd: 2 Hang Power Snatches  + 1 Full Power Snatch

Even: 6 C2B Pull Ups

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Schedule Update for Saturday, September 13

Posted by:

We will be running a modified class schedule on Sat., September 13 with classes at 6:30 a.m. and 7:15 a.m.
due to the L1 CrossFit Seminar being held at Trident (no CrossFit Kids). See you then!

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Tuesday, Sept. 9

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Bench Press 8, 6, 6 @70, 75, 80% of 1RM

“The Good Life”

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

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Monday, Sept 8

Posted by:

“Cement Mixer”

7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round.

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Fri, Sept 5

Posted by:

Press 8, 6, 6 @70, 75, 80% of 1RM

Cash In 400m Row/Run

3 Rounds

15 Knees to Elbows

15 Push Ups

Cash Out 400Run/Row

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