Trident Blog

Friday, April 10, 2015

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Friday Chipper

1K row cash-in

50 V-up

50 Push-ups

5 Rope Climbs

50 Slam Balls

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Schedule Update – Saturday, April 11th!

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Trident is hosting a CrossFit Olympic Lifting Trainers Course, so come get your WOD in early Saturday morning!
Classes at 6:30 a.m. and 7:15 a.m. (No CF Kids or Oly Class). We’ll see you then!

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Thursday, April 9, 2015

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From Tuesday Feb 18th, 2014!

Athletes should go back and check beyond the whiteboard for their previous score!

Deadlift  10-8-8 @ 65, 70, 75%

then:

4 rds for time:

5 Deadlifts (75%)

6 burpees

7 Wall Balls

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Wednesday, April 8, 2015

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EMOM 13

6 Single Arm DB Snatches (3 each arm)

20 DUs

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Tuesday, April 7, 2015

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Squat Strength

10-8-8 @ 65, 70, 75%

then:

Ladder up 1-10

50% Front Squat 1RM

Pull-ups

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Monday, April 6, 2015

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Partner WOD

For Time:  188 KB swings / 200m run

Cash-out: Team must carry the KB used for the wod on a 400m run.

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April 3, 2015

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“The Trifecta, part 1

 

*Snatch Skill work*

 

12, 9, 6

OHS/T2B

90 sec rest

9,6,3

Power Snatch/Pull Ups

90 sec rest

6,4,2

Hang Snatch/C2B or Muscle Up

 

Until Next Time… :-)

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April 2, 2015

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Light It Up BLUE!!!

 

*Mobility Work*

 

For Time:

40 weighted sit-ups

50 Box Step Ups (20)

400 Meter Run

60 Wall Balls (20/14)

400 Meter run

50 Jumping Lunges

40 V-Ups

Elbows Up… Be Great. :-)

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April 1, 2015

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“Horse Power”

 

Strength: Deadlift 1RM

 Then

 9 minute Partner WOD:

 3 Deadlift (115/75)

2 Hang Cleans

1 Thruster

*alternating*

Chest Up, Knees Out. :-)

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March 31, 2015

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Milk & Cookies!!”

 

*HSPU Skill Work *

 Then

200m run, 2 HSPU, 20 DU’S

200m run, 4 HSPU, 30 DU’S

200m run, 6 HSPU, 40 DU’S

200m run, 8 HSPU, 50 DU’S

200m run, 10 HSPU, 60 DU’S

*15 minute Cutoff*

Knees Out,  Chest Up!  :-)

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March 30, 2015

Posted by:

Puuukie J

 

7 minute EMOM

Max Cal row

5 Burpees at the top of every minute

2 minutes rest

 7 minute EMOM

8 KBS

8 Goblet Squats

Elbows Up, Knees Out.. :-)

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3/27/2015

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“The Green Mile, 15.5″

27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.

Knees Out, Elbows Up!

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3/26/2015

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“Dance With Me”

 

*Mobility Work*

 Then

21, 15, 9

Burpee Box Jumps (24/20)

V-Ups

400 meter run

 

Elbows Up! :-)

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3/25/2015

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“OHHH.. NOOO.. Homies!”

 

*Squat Clean and Push Jerk Skill work*

 

16 minute EMOM:

3 Squat Cleans, 3 Push Jerk (ODD)

35 DU (Even)

 

Elbows Up Homie! :-)

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3/24/2015

Posted by:

“HASHTAG”

 

Strength: 1RM Strict Press

then

8 Rounds of:

20sec on / 10sec off Push Press

20sec on / 10sec off Bent over row

 

Knees Out, Elbows Up! :-)

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