Trident Blog

Friday, September 20, 2013

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Birthday WOD – Happy Birfday Andrea!!!
It isn’t appropriate to ask a lady how old she is.. but you may be able to figure it out.
 
Teams  of two
 
Four rounds (total)
1 rep DL
2 Reps Power Cleans (from the floor)
3 Reps shoulder to overhead
4 reps Squat ( front or back)
 
then 41 reps Jump rope  (4 single followed by 1 DU = 1 rep ...
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Thursday, September 19, 2013

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Yo Yo Yo Yo.. Did you get your 50 Burpees in yet (and you thought we forgot about ‘cha!)
 
EMOTM – 10 Min
3 x Hang Power Clean
5 x T2B
 
Then (2 Min transition)
 
10 Min of:
30 second Sprint
30 second Rest
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Wednesday, September 18, 2013

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Strength: Deads 10, 8, 8 @65, 70, 75% of 1RM
 
Then
 
Front Squat: 21-15-9
Double Unders: 50-75-100
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Tuesday, September 17, 2013

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Special Note: If you didn’t do 50 Burpees on Monday, You get to Tuessday.. (Its a 50 Burpee buy-in week!) 
You can thank us later!
 
Strength: Press 10, 8, 8 @65, 70, 75% of 1RM
 
Then
 
TM of 2; 15MIN AMRAP
5 HVY Push Press
250 m Row
10 Box Jumps
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Monday, September 16, 2013

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Happy Monday :)
50 x Burpees
then
400M walking Lunge
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Sept 14th

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Saturday Funday!!!

Coaches Choice…

Only 2 classes..

6:30am – 7:15am

7:15am – 8:00am

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Sept 13th

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“The Black Mile”

1 mile  partner sandbag run

 Then

 EMOM for 10 minutes:

 5 Deadlifts  (65-70% of 1RM)

7 Slam-Balls

Happy Friday… Knees Out!!!! :-)

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Sept 12th

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Soooo you’re a crossfitter… Aye?!?!?!”

 “Rope climb skill work”

 40 ,30, 20, 10

 KB Swings (alternating hands)

12 Box Jumps (30/24)

10 burpees

Vid ...

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Sept 11th

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“Is Fran PISSED or WHAT?!?!?!”

 9, 15, 21

 Calorie row

Thrusters (95/65)

Pull-Ups

Knees Out!! :-)

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Sept 10th

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“Ole School CrossFit”

5 rds for time:

15 Push Ups or 10 Ring dips

20 Air Squats

25 Abmat sit-ups

400 meter sprint

Knees Out!!

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Sept 9th

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Partner “DT

5 rounds for time of:
155/105 pound Dead-lift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Notes: Partner 1 will complete a round of “DT” [12 Dead-lifts, 9 Power Cleans, 6 Push Jerks] then rest, Partner 2 complete a round of DT then rest; they will go back a fourth until each athlete has completed 5 rounds. They will share a bar!

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Sept 9th

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Partner “DT

5 rounds for time of:
155 pound Dead-lift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Knees Out!!

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Sept 6th

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“Booty Me Down, I’ll hate you Saturday night!!!”

Strength: Dead-lift

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

*Then*

200 meter walking lunges with 10lb or 15lb plate.

*15 minute cutoff!*

Knees Out!!! :-)

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Sept 5th

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Get outta your freakin head!”

1k row sprint or 800 meter run sprint (Old 800 meter route!! It’s more like 1000 meters!)

*Then*

6 Minute Cutoff

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Sept 4th

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“Umm, What’s a Snatch?!?!?!”

*Snatch Skill Work*

Then

 EMOM for 20 minutes:

3 snatches at 70-80% of 1RM on odd minutes  &

35 DU on even minute

Knees Out! :-)

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