Trident Blog

Tuesday, 16 September 2014

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Strength:

Deadlift: 8, 6, 6 @ 70, 75, 80% of 1RM

21-15-9

Deadlift (225 / 155)

Calorie Row

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Monday, 15 September 2014

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MONDAY MONDAY

5 Rounds
3 Min AMRAPs

3 Thrusters (135 / 95)

6 Burpees

9 Ab-Mat Sit-Ups

Rest 1 minute between each round

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Friday, Sept 12

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Squat 8, 6, 6 @70, 75, 80% of 1RM

“Annie Climbs a Rope”

50-40-30-20-10 Double Unders
50-40-30-20-10 SitUps
2-2-2-2-2 Rope Climbs

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Thursday, Sept 11

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In honor of all those who have served or made the ultimate sacrifice in support of the events on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!

View a compilation of the Hero WODs, will be posted up on the boards at Trident as well.

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Wednesday, Sept 10

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EMOM

14 Minutes:

Odd: 2 Hang Power Snatches  + 1 Full Power Snatch

Even: 6 C2B Pull Ups

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Schedule Update for Saturday, September 13

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We will be running a modified class schedule on Sat., September 13 with classes at 6:30 a.m. and 7:15 a.m.
due to the L1 CrossFit Seminar being held at Trident (no CrossFit Kids). See you then!

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Tuesday, Sept. 9

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Bench Press 8, 6, 6 @70, 75, 80% of 1RM

“The Good Life”

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

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Monday, Sept 8

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“Cement Mixer”

7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round.

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Fri, Sept 5

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Press 8, 6, 6 @70, 75, 80% of 1RM

Cash In 400m Row/Run

3 Rounds

15 Knees to Elbows

15 Push Ups

Cash Out 400Run/Row

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Register with Team Trident for the Fall Whole Life Challenge!

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Summer is winding to a close- vacations are done, kids are back in school and Fall is around the corner! If you need a little extra motivation to get on track with your nutrition and fitness goals, Trident CrossFit is about to begin our third Whole Life Challenge (WLC) on Saturday, September 13th.

This is an 8-week program that helps someone set or reenergize their eating habit, ...

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Thurs, Sept 4

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Deadlift 8, 6, 6 @70, 75, 80% of 1RM

4 intervals:

10 Deadlifts (225/155)
25 Wall Balls  (20/14)

Full 60 seconds rest in-between intervals

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Wed, Sept 3

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In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
Hold plank in remaining time.

Rest 1 minute

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of V Ups in remaining time

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Tuesday, Sept 2

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“Trident Triple”

For time:
Row 2000 meters
150 Double Unders
Run 1 mile

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Friday, 29 August 2014

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Complete the following for time:

Row 800m

15 x chest to bar pull up

15 x thrusters (95/65)

Row 600m

12 x chest to bar pull up

12 x thrusters (115/85)

Row 400m

9 x chest to bar pull up

9 x thrusters (135/105)

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Schedule Update for Labor Day Weekend!

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This Saturday, Aug. 30th, Trident will be OPEN and running our normal Saturday classes outside at 8 a.m., 9 a.m. and 10 a.m.

On Labor Day, Monday, September 1st, Trident will be following a holiday schedule with classes at 7 a.m., 8 a.m., 9 a.m. and 10 a.m.

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