Trident Blog

Tuesday, August 20, 2013

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Strength: Deadlift:
6@75%, 4@80%, 4@85%, 10@ 50%
Then:
3-4 Rounds of:
200 meter run
8 pull-ups
10 No Push-up burpee box jumps. (20 in)
15 Abmat sit-ups

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Monday, August 19, 2013

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Monday, August 19, 2013

Teams of 2
8 Min AMRAP:
Ladder up of,
Push Press w/ Plank Holds
2 Min Rest
8 Min AMRAP:
Ladder up of,
OHS W/ 6’’ Leg Lift Holds

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Friday, Aug 16, 2013

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Cash In: 800m Run or Row

7 Rounds:

7 Ring Dips

7 Burpees

7 Twisting Med Ball Tosses (7/side)

Cash Out: 800m Row or Run

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Thursday, Aug 15, 2013

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Strength: Front Squat: 8,6,6 @ 70, 75, 80%

Every minute on the minute for 12 minutes:

1 deadlift

1 squat clean

1 front squat

Workout should be performed at 80-90% of 1RM front squat or as heavy as possible.

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Wednesday, Aug 14, 2013

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For time:

50 steps overhead walking lunges (45/25)
200 m run
50 box jumps (24/20)
200 m run
50 toes to bar
200 m run
50 KB swings (53/35)
200 m run

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Tuesday, Aug 13, 2013

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Strength: Bench Press: 8,6,6 @ 70, 75, 80%

5 Min AMRAP

4 Turkish Get-Ups (2/arm)

20 Double Unders

Rest 1 Min

 5 Min AMRAP

10 Seated single arm DB press (5/arm)

100M Row

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Monday, Aug 12, 2013

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“Angie” completed in teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Teams must complete all reps for each exercise before moving on to the next.  One partner works at a time.  No more than 10 reps per person before switching.

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Friday, Aug 9, 2013

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“Adrian”

Seven rounds for time of:
3 Forward rolls
5 Wall climbs/rope climbs/cargo net climbs
7 Toes to bar
9 Box jumps (30/24)

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Thursday, Aug 8, 2013

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Three rounds for time of:
15 Hang power cleans (135/95)
15 Burpee Tuck Jumps

Rest 3 Minutes

Then: 1000m Row for time

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Wednesday, Aug 7, 2013

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Strength: Deadlift: 8,6,6 @ 70, 75, 80%

For Time:

50 Double Unders

50 Ab-Mat Sit Ups

21 Deadlifts (225/155)

21 HSPU

400 M Run

Max # Consecutive Pull-Ups

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Tuesday, Aug 6, 2013

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AMRAP in 18 Minutes

100 M Farmers Carry (70/53)

10 Sledge Strikes (5 per side)

15 V Ups

20 Double Squat Wallball (20/14)

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Bringing Home the Gold

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Photo1Well she’s gone and done it again this time she defended her National title at the 2013 IWF – World Masters Games, in Turin Italy, Weighing in at 57.09 Kg, Andrea Seward from Trident CrossFit competed in the 58Kg weight class Age group 40yrs old, she went six for six on her lifts with ...

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Monday August 5, 2013

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Workout of the Day
Shoulder Press, 8,6,6 @ 70, 75, 80%

then
For Time:
1 ground to overhead
200 m run
10 KBS (53/35)
200 m run
2 ground to overhead
200 m run
20 KBS
200 m run
3 ground to overhead
200 m run
20 KBS
200 m run
2 ground to overhead
200 m run
10 KBS
200 m run
1 ground to overhead

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31 Heroes tomorrow at Trident!

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31-heroes

Don’t forget 31 Heros WOD is this Saturday (tomorrow) at Trident!

Register here if you want to donate to a great cause, otherwise just come and show your support by doing the WOD with us during our regular class times! (8, 9, 10 a.m.)

Also, Dr. Fontaine will be around all morning to help sooth all your ...

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Friday, August 2, 2013

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Bench Press 

10, 8, 8 @ 65, 70, 75% of 1RM then sellout set at 60%

 

Cash in: 50 walking lunges

4 Rounds of: 250M Row, 10 Ring Dips

Cash out: 50 walking lunges

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