Trident Blog

Friday 1 November

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Over head Squat Strength/Skill

12 Minutes to practice OH Squat from racks

 

WOD:

3 intervals of:

10 OHS

15 Ring Rows

20 Slamball

25 Sit Ups

*3 min cap per round, 1 min rest

 

Sting like…

hornet

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Thursday 31 October

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Strength/Skill: Hang Power Clean

 

18, 15, 12, 9, 6

 

Hang Power Cleans

 

KB Swings (53.35#)

 

200M Run between each completed round

**SEVERE BURPEE PENALTY FOR NOT COMING IN COSTUME!!!!!

 

Be brave like….

lion jackHappy Halloween!

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Wednesday 30 October

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7 Rounds for time:

 

7 Front Squats (135/95)

7 Box Jumps (30/24)

7 Ring Dips

 

 EXTRA CREDIT: Tabata Hollow rocks

 

BE SLY LIKE…..

panther

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Tuesday 29 October

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Jerk Skill Work

3-5 sets under moderate to heavy load from racks (no Rx rep scheme)

WOD:

EMOM for 10 minutes: 5 Dead Hang Pull Ups, 3 Jerks

Be graceful like….

badass swan

 

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Monday 28 October

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A series of fun sprint couplets:

 

One involving a run and row.

The other involving lifting a barbell and everyone’s favorite bodyweight movement.

 

Oh Yeah!!!

 

bruce lee

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Listen to Chriss on CrossFit Radio!

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Our very own Chriss Smith was interviewed by Justin Judkins for the latest edition of CrossFit Radio. Listen to Chriss talk about what makes Trident different from other boxes in the area and how integral Chris Kelly has been on building Trident’s online presence. Didn’t know we are on FaceBook, Twitter, Instagram or of our awesome website? Well go like or follow us immediately!

You can listen to it here and Continue Reading - >

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Friday, October 11, 2013

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4 Rounds of

10 RDLs (Romanian Deadlifts)

10 Strict Pull-ups

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Thursday, October 10, 2013

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Front Squat 8-6-6 @ 70%-75%-80%

12min partner WOD (both work)

Partner 1 EMOM

2 Front Squats then 6 front rack lunge steps (3 each leg).

Partner 2 EMOM

30sec erg sprint, 30 sec rest

After 6min partners switch places (erg goes to FS, FS goes to erg)

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Wednesday, October 9, 2013

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Push Jerk Skill Work

 

15 Push Jerks

15 V-ups

400m run 

12 Push Jerks

12 TTB

200m run

9 Push Jerks

9 Abmat situps

100m run

 

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Tuesday, October 8, 2013

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13 min AMRAP of:

30 DUs

20 Burpees (on a 45 plate)

10 Alternating Pistols-5 each leg  (sub single leg deck squats)

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Monday, October 7, 2013

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Strength:

Bench Press 8-6-6 @ 70-75-80

then

8min ladder up starting @ 2reps of:

Push-ups

Air Squats

Kettlebell swings

Cash out: 800m run/1000m row

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Friday, October 4, 2013

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Deadlift 8-6-6 @ 70% – 75% – 80%

then

7 min ladder up of

Deadlifts @ 75% 1RM starting @ 4 reps and increasing by 2 reps each round

Double unders starting @ 20 reps and increasing by 5 reps each round

 

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DC SuperFit at Trident CrossFit!

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

This weekend I had the chance to volunteer at DC SuperFit – a competition hosted at my own box, Trident CrossFit. I was excited to volunteer and be a part of the competition even though I wouldn’t actually be competing myself.

I arrived at 7am to help with check-in and other activities. I got my own volunteer shirt and was ...

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Thursday, October 3, 2013

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Strength:

Strict Press 8-6-6 @ 70% – 75% – 80%

then

5 Rounds

5 Burpees

10 TTB

15 Mountain Climbers (1 rep/leg)

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Wednesday, October 2, 2013

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Taste of DC SuperFit
15-10-5 reps of :
Barbell Complex and Pullups
1 Clean – 2 Front Squats – 1 Shoulder to Overhead = 1 rep

 

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