Trident Blog

Tuesday, 5 August 2014

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Strength: 1 RM Strict Press

 

Then, for time…

Grace:

30 Clean & Jerks (135/95)

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Monday, 4 August 2014

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For Time:

10 Pull-ups

20 Sledge Strikes

30 Ab-Mat Sit-ups

40 Double Unders

50 Air Squats

800M Run

50 Air Squats

40 Double Unders

30 Ab-Mat Sit-ups

20 Sledge Strikes

10 Pull-ups

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Saturday, 2 August 2014

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31 Heroes

Partner AMRAP 31 minutes

 

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

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Friday, 1 August 2014

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In teams of 2 complete,

3 rounds for time:

100 Plate Ground to Overhead (45/35)
, 2 x 200 meter run each (relay style)

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Thursday, 31 July 2014

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EMOM for 12 Minutes

Even Minutes: 30 Double Unders

Odd Minutes: 10 Renegade Rows w/ Pushup

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Wednesday, 30 July 2014

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2-3 Rounds for Time

20 Power Cleans (135/95)

20 Front Squat (135/95)

20 Kettle bell Swings (53/35)

At the top of each minute perform two bar facing burpees.

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Tuesday, 29 July 2014

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6 MIN AMRAP

200 M Run

12 V-Ups

2 MIN REST

 

6 MIN AMRAP

200 M Row

12 Ring Dips

2 MIN REST

 

6 MIN AMRAP

200 M Run

12 T2B

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Monday, 28 July 2014

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A four letter word starting with F…

See you at the box :)

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Friday July 25th

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Every 75 seconds for 10 rounds:

 

2 Deadlifts

2 Powercleans

2 Squat Cleans

 

Then….surprise Barbell Cashout!!!

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Thursday July 24th

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HSPU

“Upside Down Annie”

 

50-40-30-20-10

Abmat Sit Ups

Double Unders

 *6 Handstand Push Ups after each completed round

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Wednesday July 23rd

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Back Squat

6,4,4 @ 75, 80, 85%

 

Every 3 Minutes for 12 Minutes:

10 Back Squats (135/95)

300M Erg SPRINT

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Tuesday July 22

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For Time:

5 Hang Snatch

10 Overhead Squats

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 Overhead Squats

5 Hang Snatch

family guy

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Friday, July 18

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PICK YOUR OWN CROSSFIT GIRL WOD!!!

We like “Jackie” and “Helen”:

“Jackie”

Row 1000 meters

50 Thrusters (45/35 lbs)

30 Pull-ups

or

“Helen”

Three rounds for time:

Run 400 meters

21 Kettlebell swing (54/36 lbs)

12 Pull-ups

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Thursday, July 17

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5 Intervals of:

10 Squats with Single KB on R shoulder in clean position

10 Squats with single KB on L shoulder in clean position

20 Box Jumps (24/20)

90 sec rest between rounds

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Wednesday, July 16

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Strength: Strict Press 6,4,4 @ 75, 80, 85%

7 Rounds for time of:

7 Front Rack Split Squats (per leg)  (95/65#)

7 Push Press

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