Trident Blog

Friday, 3 May 2013

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For Time:

“Jackie”

1000m Row
50 Thrusters (45/33)
30 Pull-ups

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Thursday, 2 May, 2013

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5 RFT:

200m Run

10 Ring Dips

20 Step Back Lunges

30 Double Unders (3:1)

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Wednesday, 1 May, 2013

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Strength: Shoulder Press 6, 4, 4 (75, 80, 85%)

THEN:

8 Rounds; 20 sec of work, 10 sec of rest:

Hang Power Clean (95/65)

Push Press (95/65)

“Finisher”

4 Rounds, 20 sec of work, 10 sec of rest: Plank hold with opposite arm/leg raise (alt each round).

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Tuesday, 30 April 2013

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Strength: Deadlift 6, 4, 4 (75, 80, 85%)

THEN:

Rep Scheme: 10,8,6,4,2,4,6,8,10

  • KBS (53/35)
  • Deadlift (185/135)
  • T2B
  • Box Jumps (24/20)

EMOM perform 3 Burpees.

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The Night of the Low Row – 8 hours of power

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Photo taken by DJ/Mathematician Travis Dolan

Photo taken by DJ/Mathematician Travis Dolan

For those who have not heard, a group of 100 rowers in teams of four decided it’d be “fun” to row from Midnight to 8 a.m. for a very good cause this past Friday/Saturday. Together, the rowers hit 2,666,567 meters and as Dave Farag pointed out on Facebook, that’s similar to rowing from Trident to Colorado Spring, Colo.

The ...

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Monday, 29 April 2013

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CASH IN: 400m Run

4 RFT:

3 Rope Climbs

30 Push Ups

30 Sit-ups

CASH OUT: 400m Run

 

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Friday, 26 April

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For time:
500m Row
40 Lateral burpees
30 Pullups
20 Push Jerk (155/105)
100 Double unders (3:1)

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Thursday, 25 April

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

For time:
“Karen”
150 Wallballs

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Wednesday, 24 April

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Snatch skill work

5 Snatch
10 TTB
200m run
5 rounds

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Tuesday, 23 April

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

10 DB Pushups
20 Seated side twists
30 Mountain climbers
12 min AMRAP

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Monday, 22 April

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Pistol/deck squat and MU skill/progression focus (10 mins)

400m sprint
then
12 Box Jumps (24/20)
10 Pistols (5 ea leg)
8 Pull-ups
5 rounds (21 min cut off)
Optional cash out:
Sets of 10 DUs in 5 mins

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Friday, 19 April

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15 Wallball (20/14)
250m Row
10 min AMRAP
2 min rest
12 Wall slams (6 ea side)
15 SDHP (95/65)
10 min AMRAP

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Reaching for the top and finding support at the bottom

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rope-250

It’s a long way to the top, but you can do it.

This post is from Trident athlete Kristina Thomas. It’s from her personal blog, Dawn Points, and was originally posted in January. We wanted to share it with the Trident community to let you know that there’s so much support at 2504 Oakville St., it’s ridiculous.

Today, I climbed a rope. At the top, I cried.

I have ...

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And the final Open raffle winners are…

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last-raffle-winners

Congrats to the last 7 raffle winners!

If your name is Jeb Harter, Knute Adcock, Kenneth Herbert, Kelly Bartek, Dannielle Andrews, Peter Prizio or Janna Marks – please email staff@tridentcrossfitva.com to find out what you won!

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Thursday, 18 April

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

For time:
18 Deadlifts (185/115)
18 KB swings (53/35)
15 Pullups
15 Stepback lunges
12 Deadlifts
12 KB swings
12 Pullups
12 Stepback lunges
15 Deadlifts
15 KB swings
18 Pullups
18 Stepback lunges

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