Trident Blog

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

Posted by:

 

“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

Posted by:

“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

Posted by:

“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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3/23/2015

Posted by:

“Shirts Off Season”

 

200 meter run

15 Dumbbell Thrusters

30 T2B

200 meter run

15 Dumbbell Thrusters

20 Chest 2 Bar

200 meter run

15 Dumbbell Thrusters

15 T2B

200 meter run

15 Dumbbell Thrusters

10 Chest 2 Bar

Knees Out, Elbows Up! :-)

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OPEN WOD 15.4!!!

Posted by:

RX:

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled:

Complete as many rounds and reps as possible ...

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Thursday, March 19th

Posted by:

5 rounds:

20 Weighted DB walking

Lunges (25/45)

20 Renegade rows

20 Floor presses

20 RDL’s (single DB)

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Wednesday, March 18th

Posted by:

Squat 1RM

10 rounds of:

7 Pull ups

7 Slam balls

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Tuesday, March 17th

Posted by:

Cash in:

1000M row then:

7 minute AMRAP of:

6 V-ups

5 Ring dips

4 Pistols (to a box or strict)

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Monday, March 16th

Posted by:

For Time:

30 Curtis P’s (95/65)

Every 2 minutes – 200M

Run

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Thinking about CrossFit Endurance? Read this.

Posted by:

cfe-logo copy

TJ Murphy is a veteran marathon runner, triathlete, former editorial director of a number of fitness magazines and a NYT best selling author.

He tried CrossFit Endurance “with the attitude that I would do it 100% so that I could test it in a valid way and prove that it was wrong for me. A month later and I was ticked off at myself ...

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Friday March 13th- Open WOD 15.3!

Posted by:

RX:

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Scaled:

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

 

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Thursday, March 12th

Posted by:

Muscle up skill work

Reverse Ladder: 10 – 1

Toes to Bar

Over the Box jumps (24/20)

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Wednesday, March 11th

Posted by:

4 minute AMRAP

30 DU’s, 10 DL (185, 135)

-2 min rest-

4 minute AMRAP

25 KB Swings (53/35),

8 BB rollouts

-2 minutes rest-

4 minute AMRAP

20 Goblet Squat,

6 over The bar burpee

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