Trident Blog

Tuesday, July 16, 2013

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Strength:  Bench Press 1 RM

WOD for time:

5-7-9-12-9-7-5

Box jump 24″/20″

Db push press

Calorie Row

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Monday, July 15, 2013

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Partner WOD for time:

200 m run

200 m sprint

200 m recovery run

200 m sprint

200 m recovery run

200 m sprint

-rest 2 minutes-

Then complete chipper w/ partner (alternating work)

100 air squats

80 med ball sit ups

60 slam balls

40 push ups

20 pull ups

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Friday, July 12, 2013

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Partner WOD for time:

Cash in 400 m run or 500 m row (both partners work)

Then complete total number of reps by alternating work…

50 Back squats 95/65#

6 rope/wall climbs

40 Back squats 95/65#

5 rope/wall climbs

30 Back squats 95/65#

4 rope/wall climbs

20 Back Squats 95/65#

2 rope/wall climbs

 

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Thursday, July 11, 2013

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Strength:  Find 1 rep max for DEADLIFT

Then…

21-15-9

  • Hanging Power Snatch
  • Toes to bar
  • box jumps (24/20)

***Hydrate and then cool off with Free Slurpees tomorrow at 7-Eleven!!!

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Wednesday, July 10, 2013

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Chipper:

800 m run or 1k row

50 double unders

40 ab mat sit-ups

30 kb swings

20 pull ups

10 burpees

20 pull ups

30 kb swings

40 ab mat sit-ups

50 double unders

800 m run or 1k row

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Tuesday, July 9, 2013

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Strength: Strict Press 1 RM

 WOD:
2 rounds of 1 minute intervals w/  1 min of rest in btw each round
  • Ring Dips
  • Step Back lunge with db
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Monday, July 8, 2013

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Teams of 3

20 Minute AMRAP

200 m Farmers’ Carry (pace setter)

Wall Balls (20/14)

Cal Row

Total=# of wall balls+ # of calories ...

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Friday, July 5, 2013

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Squat Clean & Jerk Skill Work
Push Jerk or Split Jerk
 
15 min – EMOM
2 C&Js  moderate to heavy weight                    
10 DUs or 15 singles if you don’t have them        
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Thursday, July 4, 2013

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Rest Day – Get out and celebrate our Nations Independence Day!

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Wednesday, July 3, 2013

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7 min AMRAP
Ladder up (starting at 3reps)
Push press 95/65
Over the bar burpees
 
2min rest
 
7 min Max calorie row 
 
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We’re closed July 4th, go enjoy the day off!

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go-america

‘Murica.

Just a reminder that Trident will be closed on July 4th. We hope everyone has a safe holiday and we’ll see you on Friday.

-Chriss & Andrea

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Tuesday, July 2, 2013

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3 x 200m sprint/250m row intervals
 
then 3min- rest
 
7min amrap
10 mountain climber (each leg)
10 pull-up/ring rows
10 slam balls 
 
 
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Monday, July 1, 2013

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Cash in – 25 x Burpees
 
4 rounds
14 single arm kb swings (7/arm)    
10 pistols or deck squats (5/leg)                  
400m run
 
Cash Out – 30 x sit ups
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Friday, June 28, 2013

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Friday
Strength: Bench Press 6@75%, 4@80%, 4@85%
 
Conditioning: Ladder Down 10 to 1      
No pushup burpees
Deadlifts 
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Support Vic Hoyos at the CrossFit Games!

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Vic_shirtless

Strength meets classy.

Vic is going back to the games!

Have you met Vic Hoyos? He is loud, always has a huge smile on his face and has a very distinct New York accent. He is the first to extend his hand and welcome you; he is that guy who is sprinting by everyone, moving more than anyone and doing it faster. He is also that guy who ...

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