Trident Blog

Thursday January 8th

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6 x 2 Minute Intervals (1 min rest between each interval)

 

Alternate between:

 

Interval 1: 15 Front rack lunges(95/65), then max cal row

 

Interval 2: 15 front rack lunges, then max pull ups (kipping,strict, or L-Pull ups)

jim carey

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Wednesday January 7th

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Deadlift

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

 

21 Sumo Deadlift High Pulls (95/65#)

10 Strict HSPU

 

15 Sumo Deadlift High Pulls

10 Strict HSPU

 

9 Sumo Deadlift High Pulls

10 Strict HSPU

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Tuesday January 6th

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For Time:

5 Power Snatch

10 OHS

15 Burpees

20 Pull Ups

25 V-ups

30 Box Jumps(24/20)

25 V-ups

20 Pull Ups

15 Burpees

10 OHS

5 Hang Power Snatch

 

**Compare your results to July 22, 2014!!**

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Monday, January 5th

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EMOM for 16

Minutes:

Odd Minutes:

10 Slamball, 10

Push ups

Even Minutes:

200M Erg Sprint

(175W)

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Friday January 2nd

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Back Squat
8,6,6@ 70, 75, 80%

On a 10 minute clock:

 Complete 4 Rounds of 6 Back Squats, 12 Box Jumps (24/20),

 

Then Row Max Distance with remaining time

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Wednesday December 31

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Bench Press
8,6,6 @70, 75, 80%

 

Pull Ups 2,4,6,8,10,8,6,4,2

KB Swings (70/53) 8,8,8,8,8,8,8,8,8

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Tuesday December 30

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jakced santa

EVERY 90 Seconds for 8 Cycles:

3 Full (squat) Cleans (AHAP)

8 Burpees

-3 min rest-

Then surprise cashout!!

 

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Monday, December 29

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One minute on, one minute off for 20 minutes:

Interval 1: 1 min Amrap of: 5 bent over BB rows, 5 Push Press (115/75)

Interval 2: 1 min max cal row

 

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Dec 26th 2014

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Strength: Deadlift 10 @ 65%, 8@70%, 8@75%

 

9-15-21

Deadlifts 225/155

T2B

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Happy Holidays!

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How lucky am we…

Sitting here with my wife and some friends enjoying this Christmas Eve. Secretly thinking of all of you and how important and thankful I am for each one of you for being part of our dream of positively affecting 1000 people our lives. I know it’s a big challenge but we are up for it. For every rep you work through and every high five, you continually refuel our charge and passion for being better people, so ...

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Merry Christmas 2014

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Wishing you and yours a Merry Christmas

Chriss & Andrea

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Christmas Eve 2014

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12 Days of Christmas

 

1 (200) run/row

2 HSPU

3 Pull-ups

4 Pistols

5 Wallballs (20/14)

6 KB swings (53/35)

7 v-ups

8 Slamballs

9 Box Jumps (24/20)

10 Lunges (95/65)

11 Push Press (95/65)

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Tuesday Dec 23rd 2014

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Tuesday, December 23, 2014

 

Strength: Work up to a Heavy Single Clean

 

3 RFT:

10 HPC (135/95)

10 OTB Burpees

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Join in the 2015 TRIDENT Whole Life Challenge!

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WLC-Seals-NewYear2015-02
The New Year is just over a week away! 
What are your fitness and nutrition goals for 2015? How are you going to turn resolutions into action? To help you get there, join TRIDENT in the 2015 New Years Whole Life Challenge, kicking off January 17th! This challenge will mark the fourth event Trident CrossFit has participated in and is ...
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Monday, December 22, 2014

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5 intervals

7-5-3

thrusters

pullups

 

90

sec rest

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