WOD

Thursday Nov 15th 2012

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“Who Needs Barbells To Have Fun?”

7 Min AMRAP of:

3  Burpees

6 Mountain Climbers (6 each leg)

200 Meter Run

2 Minute Rest

 

7 Min AMRAP of:

200 Meter Row

15 KB SDHP (53/35)

20 KB Swings (53/35)

2 Minute Rest

 

7 Min AMRAP of:

4 Turkish Get Ups (2 each arm)(53/35)

8 Ring Dips

10 Flutter Kicks (10 each leg)

 

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Wednesday Nov 14th, 2012

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Strength:

Front Squats-

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

 

WOD:

3 Rounds of:

15 Front Squats (155/105)

10 Bulgarian Split Squats (5 each leg) *Can add weight if want to

5 Box Jumps (30/24)

3 months or less>

3 Rounds of

15 Goblet Squats

10 Stepback Lunges (5 each leg)

Box Jumps or Step ups (24/20)

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<30 mo Tuesday Nov 13 2012

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Trident CrossFit – 3 Months or Less

View Public Whiteboard

Metcon

4 rounds of:

5 Box HSPU’s or 75% of Max Strict Press or Seated Dumbbell Press

10 Slamballs

15 Abmat Sit-ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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Tuesday Nov 13th 2012

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“Do Over Tuesday”

5 rounds of:

7 HSPU’s or 75% of Max Strict Press or Seated Dumbbell Press

2 Slamballs

18 Abmat Sit-ups

 

3months or less

4 Rounds of

5 Box HSPUs

10 Slamballs

15 Abmat Situps

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Tuesday Nov 13th 2012

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Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call

View Public Whiteboard

Metcon

5 rounds of:

7 HSPU’s or 75% of Max Strict Press or Seated Dumbbell Press

2 Slamballs

18 Abmat Sit-ups

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

Metcon

3months or less

4 Rounds of

5 Box HSPUs

10 Slamballs

15 Abmat Situps

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

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Fallen Heros

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Monday 12th: “Honor the Fallen Day”
-You can pick one of the 4 hero WODs listed. Or choose murph

1. DT

5 Rounds of:
12 Deadlift (155/105)
9 Hang Cleans
6 Push Jerks

2. Helton
3 Rounds of:
800 Meter Run
30 DB Squat Cleans (50/35)
30 Burpees

3. Coe
50-40-30-20-10 of:
Wallballs
Box Jumps
KB Swings (53/35)

4. Jerry
Run 1 Mile
Row 2K
Run 1 Mile

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Friday Nov, 19th 2012

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“Welcome to D-Block!”

4 Rounds of:

10 bench press or DB floor press

15 Pull-ups

350 m row

Have a wonderful weekend!

Cheers. :-)

 

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Thurs Nov 8th 2012

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Thursday 11/8/12

“Hell’s Kitchen!”

*25 minute Cutoff*

Partner WOD (Teams of 2)
120 Wall balls (20/14)
100 V-Up
80 Slam Balls (20/15)
60 Burpee box Jumps
40 C2B

200 meter kettle-bell farmers walk* (100m each)
10 Rope/Cargo net climbs

♥ mos
Partner WOD (Teams of 2)
80 Wall balls (14/10)
70 Abmit sit-ups
60 Slam Balls (15/10)
50 Burpee
40 Ring rows
200 meter PVC pipe overhead walk (Active Shoulder)
10 Rope jumps

*If you and your team mate finish before the 25 minute cut-off ...

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Tuesday Nov 6th 2012

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“The Walkers!”

*10 minute of strength: Back Squats*
8 @70%, 6 @ 75%, 6 @80%

7 minute AMRAP “A”
12 step-back lunges (6 each leg) with plate or dumbbell
10 T2B
-60 second rest-
7 minute AMRAP “B”
12 alternating dumbbell snatch
200 meter sandbag sprints

3 mos
Scale to KTE

Optional Bonus: 50 hand release push-ups

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November 5th, 2012

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*10 minute of strength: Dead-lift*
8 @70%, 6 @ 75%, 6 @80%

“Christine”
3 rounds of:
500 meter row
12 bodyweight deadlifts
21 Box Jumps (24/20)

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Nov 2nd, 2012

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“Nate says Hi!”

Yay!! 10 minute to go over the muscle transition/progression

20 Min AMRAP

2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)

4 Handstand Push-ups or 6 box headstands or 4 wall walks

8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)

 

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Nov 2nd 2012

Posted by:


Trident CrossFit – CrossFit

Warm-Up / Skills

Coaches Call
Banded shoulder Work

View Public Whiteboard

Metcon

20 Min AMRAP
2 Muscle-ups or (6 C2B pull-ups or 8 pull-ups or ring rows)
4 Handstand Push-ups or 6 box headstands or 4 wall walks
8 kettle-bell swing @(70/53) or 12 Kettle-bell swings @(53/35)

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs

Metcon

3 15 min AMRAP
8 ring-rows
10 push-ups
15 Kettle-bell swings (35/26

Result Type: AMRAP
Male Rx: ...

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Friday Nov 2nd, 2012

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*10 minute of strength: Front Squats @*

8-70%, 6-75%, 6-80%

“Really Dude!”

5 Rounds of:

Front Squats 15 reps @(95/65) or 10 reps @(135/95) or 5 reps @(165/115)

200 meter run

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Thursday Nov 1st, 2012

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*10 minute of strength: Front Squats @*

8-70%, 6-75%, 6-80%

“C’Mon.. Really Dude!!”

5 Rounds of:

Front Squats 15 reps @(95/65) or 10 reps @(135/95) or 5 reps @(165/115)

200 meter run

 

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Wednesday, October 31

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Push Press @*

8-70%, 6-75%, 6-80%

“Really Dude!”

Ascending ladder 1 to 10

Hand release Burpees

Pull-ups

 

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