Trident Blog

Thursday, 5 June, 2014

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Strength-Back squat
6@75%, 4@80%, 4@85%, Cash-out Failure@40%
 
7 rounds of:
7 x Burpees
7 x Barbell Rollouts
200m Run
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Wednesday, 4 June, 2014

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Reverse Ladder:
10 – 1
 - TTB
 - Renegade Rows
 - Step back lunges (weighted)
 
20 DU’s between each set
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Tuesday, 3 June, 2014

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Strength:
Bench Press: 6@75%, 4@80%, 4@85%, 10@ 50%
 
3 rounds:  
(1 min between rounds)
 
15 Sumo DLHP
12 Kettle Bell Swings
9 Goblet Squats
12 Kettle Bell Swings
15 Sumo DLHP
       
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Monday, 2 June, 2014

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AMRAP – 20 Minutes
Row 250
20 Slam Ball
15 V-Ups
10 Push Ups
5   Pull ups
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Friday 30 May 2014

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 “Y.O.L.O”
 
Strict Press
6@75%, 4@80%, 4@85%
 
13 AMRAP
3 HSPU
10 DB Snatches
15 double unders (double unders increase by 5 each round)

 yolo

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Thursday 29 May 2014

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21-15-9-6-3
Slam balls
Knees to Elbows
1 rope or wall climb after each round
 
            1 minute rest
 
10 Rounds: Tabata Style
Wall balls- (20 seconds on/10 seconds off) 20lb/14lb
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Wednesday May 28 2014

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10-15 min of Squat Therapy 
 
Then
5 rds:
 
OHS   5 reps @ 135/95 or lighter
200M sand bag run.
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Be Happy, Be Great! :-)

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Bench Press

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

 Then,

 6 Minutes AMRAP

10 DB Floor Press

10 KBS

1 minutes rest

6 Minutes AMRAP

200 meter erg sprint

15 Push-Ups

 

Cheers.. :-)

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Summer Breeze!

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“Spring Time Fun!”

 

Cash-in: 800 meter run

 

20 minutes of:

3,6,9,12 repeat

 

Hang Power Cleans (135/95)

Over the Bar Facing Burpees

 

Cash-out: 800 meter run

 

 

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CrossFit: You Really Love It, Don’t You?

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Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

Back in action!

People say to me sometimes, “Man, you really like CrossFit, don’t you?” If you are asking me that question, it’s obviously true. But what is it about CrossFit that’s so lovable?

I’ve always enjoyed being active — and running marathons has been a major passion of mine since 2010 — but ...

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Memorial Day Schedule – May 26, 2014

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Trident will open at 6:30 a.m., with the first Murph heat kicking off at 7:00 a.m., and thereafter every 30 minutes until 10:00 a.m. Be sure to arrive at least 15-20 minutes before the heat you’d like to join to get yourself warmed up! (Closed for our regular classes.)

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My Happy Dance….

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Back Squats

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

Then,

Descending Ladder, 10-1:

Back Squats (135/95)

&

T2B

 

Cheers! :-)

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BBF’s!!!

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*Partner WOD!*

Cash-in (75 alternating Pull-Ups (5 each until you hit 75 as a team)

 *Then*

400 meter partner lunge!

One partner lunges while the other performs a single arm farmers carry with a KB or DB (modelately heavy); they will alternate until they complete the 400 meters

 

Cash-out (75 alternating Pull-Ups (5 each until you hit 75 as a team)

Cheers!!
:-)
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Monday Bliss!!

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 Complete 3 rounds of the following (1 minute rest between rounds; 5  stations = 1 round)

*1 minute at each station (max effort)*

 Tire Flips

Abmat sit-up’s (weighted)

DB Thrusters

Box Jumps (24/20)

Calorie Row

Cheers! :-)

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Friday, May 16, 2014

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Friday, May 16th

5 rounds Toes 2 bar Cindy
***5 T2bar
***10 Push ups
***15 Air Squats

15 C&J @ 70%

5 Rds Toes 2 bar cindy
***5 T2bar
***10 Push ups
***15 Air Squats

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