Trident Blog

Feb 19th

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DB snatch skill work
 
4min AMRAP
8 KB/DB snatch (4 each arm)
4 Push ups
 
1 min rest
 
4min AMRAP
6 alternating jumping lunges (3 each leg)
 4 V-ups
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Feb 18th

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Deadlift
6 @ 75% , 4 @ 80%, 4 @85%
 
4 rds
5 Deadlifts (75%)
6 Burpees
7 Wall Balls
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Friday, February 14, 2014

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Bench Strength
6 @ 75%, 4 @ 80%, 4 @ 85%

10 rounds
7 floor presses (db or kb)
5 forward and reverse lunges (each leg)

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Weather update for Friday, Feb. 14!

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Trident is OPEN and operating under a regular schedule on 2/14! 

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Thursday, February 13, 2014

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“Fractured” Fran

21 Thrusters (95/65)
21 Pullups
REST 2 mins
15 Thrusters
15 Pullups
REST 2 mins
9 Thrusters
9 Pullups

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Wednesday, February 12, 2014

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Hang Power Clean Skill Work
Ladder down 10 – 1 of
Hang Power Clean (135/95)
Ball slam
v-up/ghd/abmat sit-up
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Tuesday, Feburary 11, 2014

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Front Squat Strength

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

10 EMOM
7 Front Squat (50% of 1RM)
7 Burpees

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Monday, February 10, 2014

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6min AMRAP
200m row sprint
7 HSPUs

then 2 min rest

6min AMRAP
10 Kettlebell swings (53/35)
20 mountain climbers

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Feb 7th

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Nasty Girls
3 Rounds
50 x Squats
7 x Muscle Ups
10 x Hang Power Clean 135/95
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Feb 6th

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Strength: Deadlift
8@70%, 8@75%,  6@80%
 
3 Rounds
5 x Deadlifts @245/170 (70-75% 1RM)
10 x Box Jumps (24/20)
150M row
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Feb 5th

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Interval Training
5 x complete cycles (one cycle is both intervals) – 10 x 90 sec intervals per)
 
Interval 1: (90 sec clock)
8 x Deck Squat Wall Ball
8 x KB Swings 53/36
 
Interval 2: (90 sec clock)
8 x Burpees
8 x Goblet squat 53/36
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Feb 4th

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Strength: Strict Press
 8@70%, 8@75%,  6@80%
 
Death By ….
3 x Push Press (115/80)
10 x Double Unders
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Feb 3rd

Posted by:

Cindy
20 min AMRAP
5 x Pull-ups
10 x Push-ups
15 x Air Squat
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Jan 31st

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“CrossFit Total”
 
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
 
Compare to 140116 @ CrossFit.com
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Jan 30th

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Five rounds for time of:
50 Wallball shots, 20/14 pound ball
Run 400 meters
 
 
Compare to 131124 @ CrossFit.com
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