Trident Blog

Wednesday, 11 June, 2014

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14.1 redeaux
10 min AMRAP
30 double-unders
15 x Ground to Overhead 
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Tuesday, 10 June, 2014

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Row – 1 K (80%)
Double-Unders – 60
Wallball – 50
Pull-ups – 40
Row – 800M (80%)
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Monday, 9 June, 2014

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Each couplet, 4min AMRAP
1 min rest in between each couplet
1. DL (BW) 1,2,3,4,5…
    Dips 1,2,3,4,5,…
2. Box Jumps 1,2,3,4,5
    Push-ups 1,2,3,4,5…
3. V-ups 1,2,3,4,5…
   Supermans (1 sec, 2 sec,)…)
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And the Finalists are: CrossFit Regional Results

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christyphillips

Christy Phillips at the 2014 Mid-Atlantic Regionals.

By Ericka Andersen

During CrossFit Regionals this year, the CrossFit Games website live-streamed every regional in real-time. The site was extremely well-organized and included easy, tabbed files so viewers could switch back and forth to watch any regional as it was happening.

While some favorites – like Sam Briggs and Lindsay Valenzuela – didn’t make it out of Regionals this year, many did. ...

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Friday, 6 June, 2014

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Partner WOD:
400M Run
25 Cleans 135/95
50 Burpees
75 Wall balls
50 Box jumps 24/20
25 Snatches 95/65
400M Run
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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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