Trident Blog

Monday, June 24, 2013

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Monday
 
Chipper 
100 DUs 
25 Push-ups 
200 m run
75 DUs 
50 weighted sit-ups 
200 m run
50 DUs 
75 Air Squats 
25 DUs 
100m walking lunge 
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Saturday, June 22, 2013

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Lil summer spice..  See you all then.. 
DONT FORGET 
 Only 2 Classes tomorrow, 6:30AM and 7:15AM
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Friday, June 21, 2013

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 Friday 21st
 
Strength:
Press: 6@75%, 6@80%, 4@85%
 
Conditioning: 
Death BY Push Press 
 
1 min rest; then
 
Death BY Pull-Up 
 
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Thursday, June 20, 2013

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Thursday 20th
 
Strength:
Deadlift  6@75%, 6@80%, 4@85%
 
Conditioning:  
500m Row
 
Then – 1min transition
 
6 MIN AMRAP
7 x Deads 
14 x KB Swings
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Wednesday, June 19, 2013

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Wednesday 19th
4 x Rounds
50m Overhead DB Lunges  
7 x Incline Single -Arm DB Bench Press 
9 x Medball Russian Twists 
Then
Cash out 800m Run 
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Tuesday, June 18, 2013

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Tuesday 18th
Teams of Two (one runs 200m and one works, runner is the pace setter)
 
6 Rounds
 
10 x Hang Clean 
14 x Ring Push Ups 
18 x V-Ups 
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Monday, June 17, 2013

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Monday 17th
Tabata it up… 
Jumping Lunges  
Burpees
Double Unders 
Wall Ball
Ring row
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Friday, June 14, 2013

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The Complex
 
5x Rounds 
 
5x Barbell Roll-out
5x Single Leg Lateral Jumps over the bar 
5 x Deadlift
5 x Front Squat 
5 x Push Press
200m Run
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How to Achieve Long-Term “Success” in CrossFit

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This post is from Trident athlete Caitlin Parke. You can read more about her at her blog, Crossroads of the Heart.

caitlin

The author setting a new record for herself on the snatch during the The Open earlier this year.

Upon joining a CrossFit gym, new members quickly realize that something different is going on here.  Beyond learning foreign ...

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Thursday, June 13, 2013

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Chelsea’s Red Headed Step-Sister
30min EMOTM
3 x Pull-Ups
6 x Push-Ups
9 x Squat
 
If you can’t  complete the round in the minute, run 400m then start back when the next minute begins. 
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Wednesday, June 12, 2013

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AMRAP – 13 min
5 x DL 
10 x T2B 
15 x Box Jumps 
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CrossFit Regionals: Mid-Atlantic Style

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This blogpost was originally posted by Trident athlete Ericka Andersen on her site sweetlifeericka.com.

So it was a packed weekend for me. I came home from NYC on Saturday and then got to go to the Crossfit Mid-Atlantic Regionals on Sunday!

I met first place finisher Christie Phillips at Continue Reading - >

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Tuesday, June 11, 2013

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Part I  
400m Heavy, Heavy Suitcase Carry (single hand Farmers Carry switch hands at 200m)           
 
Then
 
Part II 
3xRounds
400m Sprint
7 x Hang Snatch 
9 x Ring Dips 
11 x Lateral Med Ball Wall Throws   (11 x each side)
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Monday, June 10, 2013

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Strength:
Bench Press  8@70%, 6@75%, 6@85% (<3mos 3 x 10)
 
Conditioning:
2 x 6 min AMRAP
AMRAP1
5 x Bulgarian Split Squat (5x each leg) 
30 x DU’s 
 
2 Min Rest
 
AMRAP2
 7x Elevated Push-Ups – Feet on Med ball 
14 x V ups 
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Friday, June 7, 2013

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Strength: Deadlifts-8@70%, 8@75%, 6@85%
Then

Every 30 Seconds on the 30 Seconds for 10 minutes of:
5 Deadlifts (185/135)
10 Burpees

*Athletes will alternate back and forth from Deadlifts to Burpees. They will have 30 seconds to perform 5 deadlifts. The remaining time is their rest. They then will have 30 seconds to perform 10 burpees and the remaining time is their rest. They will continue to go back and forth until the 10 minutes is up.

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