Trident Blog

Jan 28th

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Ten rounds for time of:
12 Burpees
12 Pull-ups
 
Compare to 131218 @ CrossFit.com
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Jan 27th

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Four rounds for time of:
Run 400 meters
50 Squats
 
Compare to 131224  on CrossFit.com
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Jan 24th

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Teams of 2
135/95
 
50 Deadlifts
100 Wall Balls
50 Hang Power Clean
100 Air Squats
50 Push Press/Jerk
100 Sit-ups
50 Power Clean
100 Double Unders
50 Back Squats (no rack)
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Jan 23rd

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15 MIN Skill Work 
 
Benchmark WOD
NICOLE
20 MIN AMRAP
400M Run
Max Pull-ups 
 
or
 
NICROWLE
20 MIN AMRAP
500M Row
Max Pull-ups 
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Jan 22nd (Update)

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Strength: Front Squat
10@65%, 8@70%, 8@75%
 
WOD A 
3 Rounds of
10 x Wall Balls
10 x KB Swings (Russian)
15 x V-Ups
 
WOD B
1K Row – gas it out, yeah buddy!
 
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Schedule update for Jan. 22

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Snow Update! Early morning classes are CANCELLED tomorrow, Wednesday, Jan. 22. New schedule as follows: 8:00am, 9:30am, 12:30pm, 4:30pm, 5:15pm, 6:15pm, 7:15pm.

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USA Weightlifting slider

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usa-weightlifting-2014

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ROTFL mobility slider

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rotfl-mobility-slider2

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Feb 15-16 Level One slider

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cf-trainer-course-feb1516

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Jan 21st

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Strength: Bench Press
10@65%, 8@70%, 8@75%
 
Then
Conditioning
 
 
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Jan 20th

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4  AMRAP s (Repeat 2 x)
90 sec work / 90 sec rest 
 
Couplet 1
100M Row
9 x Slam Balls
 
Couplet 2
9 x Box Jump
9 x Ring Row
 
Couplet 3
9 x DB Thruster
9x V-Ups
 
Couplet 4
100m Run
9 x Jumping Lunges
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Monday 1/20/14 Schedule!

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Reminder that we’ll have classes at 8am, 9am, 10am, 11am, 5pm, 6pm  on Monday 1/20/14!

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Jan 17th

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“The HantaVirus”

 Deadlift:

10@65%, 8@70%, 8@75%

 Decreasing “Deadlift” ladder: 10-1

Deadlift (225/155)

3 HSPU

Knees Out, Elbows Always Up! :-)

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Jan 16th

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“The Measles”

 “Shoulder Mobility”

Then

 5 ROUNDS

250M row

15 Toe 2 Bar

10 Box Jumps (24, 20)

ELBOWS UP!! :-)

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Jan 15th

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“The Yellow Fever!”

 “Snatch Skill Work”

 Then,

 EMOM for 16 Minutes

ODD: 3 Power snatches from the hang and  2 Power Snatches from the floor ( 5 total reps every odd minute)

EVEN: 5 Ring Dips

Elbows Up! :-)

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