Trident Blog

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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Thursday, 28 August 2014

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10 Wall Balls

20 KBS

30 V-Ups

40 DUs

50 KB SDHP

40 DUs

30 V-Ups

20 KBS

10 Wall Balls

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Wednesday, 27 August 2014

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Bench Press 10-8-8 @ 65-70-75%

 

‘Upper Body Round Robin’

15 min AMRAP:

Cash In: 800m Run then,

10 DB PP (50/30)

20 Abmat Sit-ups

10 Ring Dips

20 Push-ups

10 Over the Bar ‘Heel Claps’

1 Rope Climb

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Tuesday, 26 August 2014

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Squat 10-8-8 @ 65-70-75%

 

EMOM 12 Mins:

3 Squat Cleans (AHAP) – even mins

10 Box Jumps (24/20) – odd mins

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Monday, 25 August 2014

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“Helen”

3 Rounds For Time:

400 Meter Run

21 KBS (53/35)

12 Pull-ups

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Friday, August 22, 2014

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Curtis P is my Homeboy

AMRAP x 12min

5 Curtis P’s (95 / 65)

7 Lateral over the Bar Burpees

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Thursday, August 21, 2014

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Dr. Izumi Tabata

Strength:

Strict Press: 10, 8, 8 @ 65, 70, 75% of 1RM)

Tabata:

V-Ups

Russian KB Swing (53/35)

Air Dyne

YouTube Preview Image

 

 

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