Trident Blog

Sept 9th

Posted by:

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!

Continue Reading - >
0

Sept 9th

Posted by:

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!!

Continue Reading - >
0

Sept 6th

Posted by:

“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!!! :-)

Continue Reading - >
0

Sept 5th

Posted by:

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

Continue Reading - >

0

Sept 4th

Posted by:

“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! :-)

Continue Reading - >
0

You Don’t Have To Be Hardcore To Do CrossFit

Posted by:

This blog post was originally posted by Trident athlete Ericka Andersen on MizFitOnline.com as a guest post.

Rocking the Trident shirt and overheads squats.

Most of the time, when I tell people I do CrossFit (that’s kind of a lot with me!), people respond with curiosity, surprise and actually — a level of respect I never expected.

I’m ...

Continue Reading - >
0

Sept 3rd

Posted by:

“Where are the chems, I need more chems!!”

Strength: Strict Press

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

 4 minute AMRAP
6 Toes to Bar
11 Slam-balls
*1 minute rest*

4 minute AMRAP
2 tire flips
8 Push-Ups
*1 minute rest*

4 minute AMRAP
1 rope climb
8 No “Push-Up” Burpees

Continue Reading - >
1

Sept 2nd

Posted by:

Happy Labor Day!!!

“Aye, Knees Out Homies!!!”

3 rounds of:

Wall-balls, (20/14)

Kettle-Bell Swings (54/35)
Box Jumps, (24/20)
Barbell Roll-outs (75/65)
Row (Calories)

1 minute at each station; max effort! :-)

Continue Reading - >
0

Friday, August 30, 2013

Posted by:

Teams of 2
Cash In-400 Meter Sandbag Run (one sandbag per team)
Then,
5 Wall Climbs (each person must get over the wall)
25 Meter Gator Crawl (each person must total 25 meters)
50 Hang Cleans (max of 10 reps per turn)
75 Deadlifts (max of 10 reps per turn)
50 Meter Partner Sled Push
25 Partner High 5 Pushups

Continue Reading - >
0

Thursday, August 29, 2013

Posted by:

Strength: Bench Press

6@75, 4@80, 4@85 10@50

 

5 Min AMRAP of

5 DB Floor Presses

10 Pull-ups

15 DB Push Press

1 min rest

5 Min AMRAP of

100 Meter Run

10 Slamballs

15 Abmat situps

Continue Reading - >
0

Wednesday, August 28, 2013

Posted by:

Wednesday, August 28, 2013

For Time:

2 Rounds of:

250 Meter Row

15 Stepups (Total)

Then,

2 Rounds of:

25 Wallballs

20 WB Squat Cleans

Then,

2 Rounds of:

12 T2B

10 Ring Dips

Continue Reading - >
0

Tuesday, August 27, 2013

Posted by:

Tuesday, August 27th

CHRISS SMITH big 47 th BDAY WOD

Teams of 2

-You’re gonna wanna make sure to get to the gym early to do some mobility on your shoulders for that awesome overhead position.  Be sure to pack your Running Shoes, High Socks, shave down those calluses on your hands, and pack your PARTY HAT!!!!  When you see the one the only Mr. Chriss Smith give him a high five and wish him a happy birthday!!!!!!

 

Continue Reading - >
0

Friday, August 23, 2013

Posted by:

5 rounds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats
Then
15 C&J @ 70%
Then
5 Rds Toes 2 bar Cindy
5 T2bar
10 Push ups
15 Air Squats

Continue Reading - >
0

Thursday, August 22, 2013

Posted by:

Strength-Strict Press:
6@75% 4@80% 4@85 Failure@40
Then:
12 Min AMRAP of:
-10 Seated Alternating DB press (5 each arm)
200 meter run
-10 Lateral Lunges (5 each leg)
200 meter run

Continue Reading - >
0

Wednesday, August 21, 2013

Posted by:

Cash In: 1000 Meter Row
Then:
3 Rounds of:
10 Wallballs
25 Meter Bear Crawl
20 Double Unders

Cash Out: 500 Meter Row

Continue Reading - >
0
Page 20 of 37 «...101819202122...»