Trident Blog

Thursday Feburary 28th, 2012

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2:00 min Row with a Russian twist and then…….

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Wednesday February 27th 2012

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Jerks and Double unders

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Trident at SuperFit Charlottesville 2013

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Update with who won what

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Tuesday Febuary 26th, 2012

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Todays WOD involves a barbell and a rep scheme of 21-15-9-15-21 (ouch), there might be a couple other movements as well

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Friday, February 22

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

Then:

3 Rounds of:
8 Front Squats (155/115) (Clean from the floor)
10 No push-up burpee lateral box jumps (20in box)
50 meter bear crawl (if weather allows) or 200 meter run

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Thursday, February 21

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10 minute row

Rest 2 minutes

Then:

4 minute AMRAP of

5 Manmakers

10 Pullups

20 DUs (3:1)

2 Minutes Rest

3 minute AMRAP of

10 DB Push Press

20 Superman (1-2 second hold)

40 DUs (3:1)

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Wednesday, February 20

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6 minute AMRAP of

12 Alternating T2B (6 each side)

10 Sumo Deadlifts (no high pull) (185/135)

8 / 6 Ring Dip / Muscle-ups

2 minutes rest

6 minute AMRAP of

12 Alternating T2B

10 Sumo Deadlifts (no high pull)(185/135)

8 / 6  Ring Dips / Muscle ups

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Run with Trident: The GW Parkway 10-miler

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parkway-classic

Hey Trident!

I’ve created a team for GW Parkway 10 miler on April 21!

Team Name:  Trident CF

Captain:  Emily Porterfield

We are in the “Open Mixed” category.

Please let me know if you have any questions. We want Trident to be well-represented.

Emily

20121015-trident-porterfield

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Working on your mobility outside the box

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mobility-post

Hey CrossFitters,

This is my first attempt at writing a blog so bear with me. I have been doing CrossFit for almost four years now and as one of the more seasoned CrossFitters, I say seasoned because no one likes to be called old, I have learned two things. First, I love doing CrossFit! I look forward to every WOD and the physical benefits I have gained over the past 3+ years. Second, as a seasoned CrossFitter ...

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Kettlebell slider

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kettle-bell-course-slider

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Tuesday, February 19

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Strict Press- 8@70%, 8@75%, 6@80%

Then

“Dont Drop Your Wallball”

Two person partner WOD of:

150 Wallballs

100 Ring Rows

200 Meter Wallball Overhead Walking Lunges

*Only one person working at a time.

*Each turn the person working has to complete at least 5 reps of that movement but no more than 10 reps at a time.

*During the workout every minute on the minute both athletes will stop where they are at and perform 3-5 hand release push-ups before continuing.

*3 burpee penalty for both athletes every time the ...

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Monday, February 18

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“Ohhhhh Sweet Baby Jesus”

Strict Press- 8@70%, 8@75%, 6@80%

Then
2 rounds of:
250 meter row
12 KB Swings (53/35)
15 Burpees
12 KB Swings
250 meter row

2-3 min rest between rounds

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Schedule reminder!

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Only two classes this Saturday: 6:30 a.m. and 7:15 a.m.!

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Friday, February 15

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The Fab 40

40 PullUps

40 KB Front Rack Walking lunges

40 Toes to Bar

40 Burpees

40 DB Push Press

40 DB Snatch ( Alternating Arms)

40 Goblet Squats

40 Double Unders

400 M Row

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Thursday, February 14, 2013

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Skill Work: Squat Clean

EMOM for 15 minutes
3 Burpees, 3 Squat Cleans

 

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