Trident Blog

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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Schedule Update for Saturday, July 19

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On Saturday, July 19th, we’ll be having TWO Saturday morning classes that will run 45 min each at 6:30 a.m. and 7:15 a.m. due to the L1 Seminar. We’ll see you there!

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Tuesday, July 15

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Strength:

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

7 Minute Clock:

750M Row (650 for women), 25 Burpees,

Then as many powercleans as possible with remaining time (135/95)

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Monday, July 14

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EMOM x8 min:

10 Slamball, 5 Pull Ups

Then, 3 min to run 400M (remaining time is recovery)

EMOMx8 min:

10 Slamball, 8 Push Ups

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Traveling WODs

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Ryan and Liz_v2

Traveling this summer? Checkout Trident athletes Liz and Ryan showing their Trident pride at CrossFit Villa Albani all the way in Rome, Italy!!

Even if you can’t make it to a gym or box, that doesn’t mean you have to put your workouts on hold. Here are 30 workouts that you can do almost anywhere with minimal equipment. If you’re with others, remember to scale them to ...

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Schedule Update for Sat, July 19

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On Saturday, July 19th, we’ll be having TWO Saturday morning classes that will run 45 min each at 6:30am and 7:15am due to the L1 Seminar. We’ll see you there! 

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