Trident Blog

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 ...

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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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Wednesday, 17 April

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10 mins of Clean skill work

3 Box jumps (30/24)
then 1 Squat clean (135/85)
15 OMEM

*divide into 3 x 5min segments…increase weight at segment 2 (155/105) and at segment 3 (185/125)

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Tuesday, April 16

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

8 Push Press (95/65)
10 Barbell Rollouts
200m Run
15min AMRAP

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Monday, 15 April

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10 mins of OHS and squat skill work

“Nancy”
15 OHS (95/65)
400m Run
5 rounds

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Thursday 11 April

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“The Perfect Punch”

3 Rounds of 10 Slamball, 10 Burpees

50 Double Unders

3 Rounds of 10 GHD Sit Ups, 10 Hip Extensions

50 Double Unders

3 Rounds of 10 DB Snatch L, 10 DB Snatch R (40/30#)

50 Double Unders

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Wednesday 10 April

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Wednesday 10 April:

 

This 5 Round Beauty Will Involve a Combination of Barbell Movements and short sprints!!

 

 

 

 

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Tuesday 9 April

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Bench Press 10,8,8 @65, 70, 75% of 1RM, then 1 sell out set @60%

bench press

10 Minute Max Ascending Ladder (starting at 5 reps):

DB Push Ups

Renegade Rows

Box Jumps (30/24”)

 

*Start at 5 reps of each movement, then +1 rep each round ascending as high up the ladder as possible for 10 minutes.

 

BONUS WORK: 50 KTE for Time 

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Monday 8 April

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Fat Helen Intervals!!!

 

4-5 Intervals of:

400M Run, 21 KB Swings (70/53#), 12 C2B Pull Ups

 

*Complete Each Interval As Fast As Possible and Rest 90 seconds between each round

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The CrossFit Comparison Game

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

Workout of the Day at Trident (You can see me, nose to the ground, behind the #30 box)

Been loving my crossfit workouts the past two weeks. Could it be because they have included lots of running? Probably.

Lots of shoulder work, rounds and reps of moves I ...

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