WOD

Friday, Sept 12

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Squat 8, 6, 6 @70, 75, 80% of 1RM

“Annie Climbs a Rope”

50-40-30-20-10 Double Unders
50-40-30-20-10 SitUps
2-2-2-2-2 Rope Climbs

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Thursday, Sept 11

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In honor of all those who have served or made the ultimate sacrifice in support of the events on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!

View a compilation of the Hero WODs, will be posted up on the boards at Trident as well.

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Wednesday, Sept 10

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EMOM

14 Minutes:

Odd: 2 Hang Power Snatches  + 1 Full Power Snatch

Even: 6 C2B Pull Ups

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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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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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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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