WOD

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

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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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Tuesdays 10/30/12…

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2 rounds of: 2 minutes at each station with no breaks, 2 minute rest after completions of the 5 stations.

“Franking-Storm!”

Station A: max Double Unders

Station B: max V-Ups or Abmit sit-up with 15lb plate over head

Station C: max Kettle-bell swings (53/35)

Station D: max Calorie Row

Station E: max Wall Balls (20/14)

via Tuesdays 10/30/12….

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Hurricane schedule

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Due to Hurricane Sandy, Trident will be closed on Monday Oct 29. we will post schedule updates here and on our Facebook page.

Sandy sounds like a WOD to me…

Chriss

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FRIDAY, OCTOBER 26

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

In 15 minutes complete:

100 Double Unders

AMRAP of…

7 Deadlifts at 70% 1RM,

4 HSPU

 

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Thursday, October 25

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Five rounds for time of:

10 Ring Dips

20 Walking lunge steps, carrying a barbell in the front rack position

400 M Run

 

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Wednesday, October 24

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Strength: Back Squat 10 at 65%, 8 at 70%, 8 at 75%

5 rounds for reps of:

1 minute Slamball (20/15)

1 minute Box Jumps (24/20)

1 minute Row (Calories)

1 minute Rest

via Trident CrossFit.

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Tuesday, October 23rd, 2012

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Skill Work: Power Snatch

AMR(reps)AP in 12 minutes of:

• Ground-to-Overhead (95#/ 65#) – this is the load for the first 6 minutes. Halfway through the load moves up

• GTO (135#/ 95#) this is the load for the last 6 minutes.

Every Minute On The Minute everyone must stop and 3 lateral burpees.

 

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FRIDAY, OCTOBER 19 2012

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For time:

Row 500 meters

50 Slamballs (15/10)

Row 400 meters

40 Pull-ups

Row 300 meters

30 Slamballs (15/10)

Row 200 meters

20 Pull-ups

Row 100 meters

10 Slamballs (15/10)

 

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Thursday, October 18th 2012

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Strength: Push Press – 10 at 65%, 8 at 70%, 8 at 75%

Every 30 seconds for 7 minutes (14 total reps):

1 Hang Power Clean + 1 Push Press @ 70%

-then-

3 rounds for time of:

25 Pushups (Hand release)

25 Kettle bell Swings (53/35)

 

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