Trident Blog

Friday, 13 February 2015

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Strength: Bench (8, 6, 6 @ 70, 75, 80% of 1RM)

6 Min AMRAP:

Pull-Ups (3 – 6 – 9 – …)

Thrusters (3 – 6 – 9 – …) [95/65]

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Thursday, 12 February 2015

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For Time:

21 Burpees

3 DL (AHAP)

15 Burpees

6 DL

9 Burpees

9 DL

Open Skill Work to follow

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Wednesday, 11 February 2015

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Strength: BS (8, 6, 6 @ 70, 75, 80% of 1RM)

10 RFT*

10 Ab-Mat Sit-Ups

10 Air Squats

*EMOM: 3-5 HSPUs

 

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Trident Schedule Updates!

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On Saturday, February 14th, there will be two classes at 6:30am and at 7:15am due to the CrossFit Kids Seminar being held at Trident. 

On Monday, February 16th we are OPEN and running a regular class schedule for Presidents Day!  Come on in and do some burpees for Washington’s Birthday!

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Tuesday, 10 February 2015

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Tabata Tuesday!

KB Swings [53/35]

Box Jumps [24/20]

Erg Sprint

Pull-Ups

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Monday, 09 February 2015

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Snatch Skill Work

then

5 RFT:

5 Hang Power Snatches (115/75)

10 TTB

400m Run

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Blake’s WOD – Saturday, Feb. 21

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blake-marston

Blake Marston, Navy SEAL

Trident will honor the memory of SO1 (SEAL) Blake Marston on Saturday, Feb. 21. He was a native of New Hampshire, a loving son, brother, boyfriend and a Great American. He will be dearly missed at Trident, but not forgotten.

“Marston”
20 Min AMRAP
1 Deadlift (405)
10 Toes-to-bar
15 Barbell facing burpees

Buy a ...

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Friday, 6 February 2015

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IT’S A BENCHMARK FRIDAY!

“Jackie”

For time

Row 1000m

50 Thrusters (45lb Barbell)

30 Pull-ups

 

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Thursday, 5 February 2015

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Happy! Barbell! Thursday!

Deadlift 10, 8, 8 @

65, 70, 75%

 

12 mins EMOM:

3 Deadlifts (155/115)

2 Hang Power Cleans

1 Push Jerk

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Wednesday, 4 February 2015

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Happy HUMP DAY!!!

2K Row Time Trial

then…

200m Walking Lunges

 

 

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Tuesday, 3 February 2015

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Strict Press 10, 8, 8 @

65, 70, 75%

11 mins AMRAP:

5 Burpees

5 Box Jumps (30/24)

5 S2O’s (95/65)

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Monday, 2 February 2015

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5 mins of Cindy:

5 Pull ups

10 Push ups

15 Squats

– 2 mins rest –

5 mins of Karen:

150 Wall Balls

– 2 mins rest –

5 mins of Helen:

400m Run

21 KBS (24kg/20kg)

12 Pull ups

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Friday, 30 January 2015

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“Christine”

3 RFT:

Row 500 meters

12 Deadlifts: body weight

21 Box jump, 20 inch box

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Thursday, 29 January 2015

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Bench Press 10, 8, 8 @

65, 70, 75%

10-1 Descending Ladder

Ring Push Ups

Weighted Sit Ups

15 KB swings each round

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Wednesday, 28 January 2015

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Squat 10, 8, 8 @

65, 70, 75%

5 RFT:

5 Front squats (155/105)

10 Pull ups

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