Trident Blog

Thursday, January, 31, 2013

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Power Snatch Skill Work
Then:
15 Min AMRAP:
5 Power Snatches (95lb/65lbs)
10 Ring Dips
15 V-ups

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Wednesday, January 30, 2013

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400m Run for time.

Then:

3 Rounds for time:

800m Run
15 Pullups
25 KB Swings
Enjoy,

Tom D.

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Wednesday, January 29

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400m Run for time.

Then; 3 Rounds for time:

800m Run

15 Pullups

25 KB Swings

 

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Tuesday, January 29, 2013

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Tuesday, January 29, 20 13
Skill Work: Squat Therapy, OHS skill work
4 Individual Rounds:
Max Reps of Overhead Squat (95lbs/65lbs)
*Immediately transition to D.U.s*
Max Reps of Double Unders
3 min rest…
*Record reps of each round.
Enjoy,
Tom D.
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Monday, January 28, 2013

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“Clean and Jerk Skill Work”

*Spend time working on technique and working up to the weight you plan to use in the WOD. If can’t do the first 7 reps with good technique and no rest, it is too heavy*

12 AMRAP

Clean and Jerks (135/95)
12 Chest to Bar Pullups

Enjoy,
Tom D.

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Friday, January 25, 2013

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“Time to pay the man”

20 minute ladder:

20 Stepping Lunges (select your pain-DB, BB, Sandbag.. etc)
20 Russian Side twist
then
2, 4, 6, 8, 10, 12, 14.. etc..
C2B Pull-ups
HSPU

*Athletes will complete 20 stepping lunges, 20 Russian side twists followed by 2 C2B & 2 HSPU. Then 20 stepping lunges, 20 Russian side twist followed by 4 C2B & 4 HSPU.. etc..*

Cheers.

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Thursday, January 24, 2013

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“Embrace the freakin SUCK!!!”

4 Rounds of:
5 High Hang Power Cleans, 5 Low Hang Power Clean, 5 Power Cleans (135/95)
400 meter run or 400 meter Row or 2min on the AirDyne
2 minute rest

Cheers! ;-)

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Wednesday, January 23, 2013

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“Size Matters… Get Swole!”
Strength: Bench Press 6, 4, 4 @ 75%, 80%, 85%

10 min AMRAP / Partner WOD

Partner 1 Rows 200 meters
Partner 2 Max Dumbbell Floor Press
**Alternating**

Cheers!

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Tuesday, January 22, 2013

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Strength: Front Squats, 6, 4, 4 @ 75, 80, 85%

“The Smoke Man”
21, 15, 9,
Dumbbell Thrusters
T2B
Box-Jumps (24/20)

Cheers!

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Volunteer at the Capital Area Food Bank on Jan. 26

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capital-area-food-bank

On Saturday, January 26th, a group of athletes and coaches from Trident CrossFit will be volunteering at the Capital Area Food Bank in DC from 12:30pm – 4:00pm.

This will be a fun way for us to come together as a group and give back in the DC Metro area. The group will be sorting and ...

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Friday, January 18, 2013

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Strength: Deadlift, 6,4,4 @ 75, 80, 85%

Run 400m
21 Deadlifts (185/95)
21 Handstand Pushups (6 Wall Walks)
Run 400m
15 Deadlifts
15 Handstand Pushups (4 Wall Walks)
400m Run
9 Deadlifts
9 Handstand Pushups (2 Wall Walks)

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Wednesday, January 16, 2013

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“Annie’s Amped It Up”
50-40-30-20-10, then
10-20-30-40-50
Double Unders (2:1)
Ab-mat situps

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SuperFit Richmond 2013

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Team Trident takes home hardware at SuperFit Richmond 2013

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champions-superfit-rich-2013

Danielle and Alyssa (Team Dirty Diesel) and Joy and Casey (Team Kettlebelles)

SuperFit Richmond 2013 is in the books and Team Trident placed in two divisions.

Congratulations to Danielle and Alyssa who won First Place in the Female/Female division!

Joy and Casey finished in Second Place in the Female/Female scaled division.

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Support Team Trident at SuperFit Richmond 2013

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Head Coach Matt Wilson competing at SuperFit DC (Source: Christopher Nolan/Metcon Photos)

SuperFit Richmond 2013 is this Saturday, January 12, at CrossFit RVA in Richmond, VA. It’s a one-day competition starting at 9 a.m. with three team divisions: male-male, male-female, female-female.

Trident will be well represented. Here’s a list of who’s competing:

Matt and Katie
Danielle and Alyssa
Vic and Terrance
Jenna ...

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