Trident Blog

Thursday, 14 November 2013

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Athletes will spend the majority of the class working strength as indicated below, you’ll need to make it in to find out what happens after!

3 Mos or less (Mechanics): Strict Press 3-5 Rep Max

Prescribed (Consistency): Strict Press 2 Rep Max

Advanced (Intensity): Strict Press 1 Rep Max

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Wednesday, 13 November 2013

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In teams of two, complete:

 

800 meter run
AMRAP 5 Ring Dips, 10 Squats, 15 ...

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Tuesday, 12 November 2013

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Athletes will spend the majority of the class working strength as indicated below, you’ll need to make it in to find out what happens after!

3 Mos or less (Mechanics): Deadlift 3-5 Rep Max

Prescribed (Consistency): Deadlift 2 Rep Max

Advanced (Intensity): Deadlift 1 Rep Max

 

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Monday, 11 November 2013

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In honor of Veteran’s Day (Yes, we have a regular schedule of classes)…

Select one from the following three Hero WODs…

Badger

3 rounds for time:

  • 30 Squat Cleans (95/65)
  • 30 Pull-ups
  • Run 800 M

White

Five rounds for time:

  • 3 Rope climbs
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters

Morrison

50-40-30-20 and 10 rep rounds for time of:

  • Wall ball shots (20/14)
  • Box jumps (24/20)
  • Kettlebell swings (53/35)
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Friday 8 November

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Partner WOD – teams of 2 ( 1 works, 1 rests)

 

Cash In: 200 M walking lunge

50 burpees

50 TTB or KTE

50 Hip extensions

50 Sledge Strikes

50 DB Renegade Rows

Cash Out: 200 M walking lunge

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Thursday 7 November

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OTM x 16:

 

Even Minutes: 10 Medball Squat Clean Wall Ball Shots

 

Odd Minutes: 6 L-Pull Ups

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Wednesday 6 November

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4 Intervals of:

 

2 Rounds of: 10 KB HP(70/53#), 10 Lateral Box Jumps

 

200M Sandbag Run

 

90 sec rest between rounds

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Tuesday 5 November

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8 Minute Clock:

 

10 Single KB front squats

Ladder up of lateral plyo push ups on plate (start at 2 reps then add 1 rep per round)

 

Extra Credit: 400M Farmers Carry

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Monday 4 November

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E.M.O.M for 21 Minutes

Minute 1: 200 M Row

Minute 2: 12 KB Swings (70/53#)

Minute 3: 8 Handstand Push Ups

 

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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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