Trident Blog

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 ...

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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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Tuesday, October 1, 2013

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15-12-9-6-3

100m sprint

Hang Power Clean

Wall Balls

*5 Burpee penalty (immediate pay out) for dropping the wall ball mid set*

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Monday, September 30, 2013

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18 min Row – KB Swing – Box Jump relay 

Teams of 4 (3 works, 1 rests)

200m row is the pacer

Row goes to KB Swing (Russian)

KB Swing (Russian) goes to Box Jumps

Box Jump goes to rest

*Separate scores for KB Swings & Box Jumps

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Friday, September 27, 2013

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Friday
ALTERNATE WOD
 
Happy (29th) Birthday KAREN!!
 
5 Rounds
10 bb rollouts
28 front rack lunge steps
400 m run

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Friday, September 27, 2013

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Strength: Bench 10, 8, 8 @65, 70, 75% of 1RM
 
4min AMRAP A
5 x Deadlifts 80%
200m Sprint
 
2min Transition
 
4min AMRAP B
5 x Pull-ups
5 x T2B
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Keeping Charlie In The Game

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Charlies wod                                                                      

Trident Community, family and friends – there is no way I can possibly put into words how grateful I am for everyone’s support and participation in the fundraiser for Charlie’s therapy this past weekend. Thank you just doesn’t seem to cut it. I’ve never before been a recipient of such kindness and generosity of that magnitude. It seemed that people were literally ...

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Thursday, September 26, 2013

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200M Burpee Broad Jump Buy-in
 
Then
 
4RFT
5 X OHS
10 x BB Roll-Outs
 
Then
 
200M Farmers Carry
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Wednesday, September 25, 2013

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Kandy –
teams of two
25Min time cap
 
Karen light- 100 wall balls 
Then
Annie-  50 40 30 20 10 (DU’s and Abmat sit-ups)
Then 
Max rounds of Cindy 
5 Pull-ups
10 Push-ups
15 Squats
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Tuesday, September 24, 2013

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Strength: Front Squat  10, 8, 8 @65, 70, 75% of 1RM
 
3RFT
10x Kb swing (Russian)
10 x Medball Chest passes against the wall
400m sprint
 
Post WOD plank work
Total 6 min 
Full, R-side, L-side, repeat
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Monday, September 23, 2013

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Tabata be kidding me.
Squat jumps
Row
AbMat SU (weighted)
Burpee
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