WOD

Thursday June 28th 2012

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

7 Min AMRAP – BB Complex (115#/75#)

3 Deadlifts, 3 Hang Cleans, 3 Thrusters

2 Deadlifts, 2 Hang Cleans, 2 Thrusters

1 Deadlift, 1 Hang Clean, 1 Thruster

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Wednesday June 27th 2012

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Muscle-up skill work – false grip, transitions from floor for beginners or progressions from hanging rings for intermediate athletes (10-12 minutes)

WOD:

6 Min – 5 Slamball, max ascending ladder of muscle-ups (ex. 5 Slamball, 1 m/u, 5 slamball, 2 m/u, etc.)

2 Min Rest:

6 Minutes of: 30 sec on, 30 sec off Erg Sprints

 

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Tuesday 26 June:

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Push Press: 8,6,6 @ 70%, 75%, 80% of 1RM

WOD: 12 Min Clock – EMOTM,

5 Burpees

5 Push Press @135/95# OR approx. 70% of 1 RM

 

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Monday 25 June 2012

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For Time:
3 Rounds of: 10 Wall Ball, 10 Push Ups
600 M Run
3 Rounds of:10 Goblet Squats, 10 KB Swings
600 M Run
3 Rounds of: 10 TTB, GHD Sit-ups or KTE, 10 Box Jumps (30/24)
600 M Run

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Thursday June 22nd 2012

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Deadlifs
10 @ 65%
8 @ 70%
8 @ 75%

4 Rounds of:
10 Push Press
10 Bar Jumps
15 Slamballs
10 Bar Jumps
10 T2B

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Wednesday June 20th 2012

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 Teams of 2

800 Meter run

10 power cleans (135/95)

600 meter run

12 power cleans

400 meter run

14 power cleans

200 meter run

16 power clean

 

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Tuesday 19th June 2012

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Front Squats
10 @ 65%
8 @ 70%
8 @ 75%

WOD
12 Minute AMRAP 
8 Deck Squats
200 M Run
10 Pullups
150 M Row

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Monday June 18th 2012

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2000 Meter Row for time

-Then-

“Annie”  (Double Unders and Abmat Sit-ups)

50-40-30-20-10

 

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Trident CrossFit

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Reminder: Tomorrow, Saturday, June 16: ONE CLASS AT 7:00AM

via Trident CrossFit.

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Thursday, 14 June 2012

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10 minute AMRAP:

9 Deadlifts 225/155

3 HSPU

3 minute rest

10 minute AMRAP:

9 front squats 135/95

3 rope climbs

 

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Wednesday June 13th 2012

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Strength:
3 Hang Cleans-EMOM for 10 minutes

WOD:
4 Rounds
8 Hang Cleans
10 Wall Balls
12 Lateral Jumps Over Barbell

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Monday 11 June 2012

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Back Squat-10, 8, 8 at 65%, 70%, 75% (2 min rest between sets)

WOD:
10 min AMRAP of:
6 Weighted Bulgarian Split Squats (each leg) *May use KBs or DBs
8 Ring Rows
10 Burpees
12 Abmat Sit Ups

>3 months:
6 step back lunges
8 ring rows
8 burpees
10 Abmat Sit-Ups

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Wednesday, 6 June 2012

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For Time:
150 Perfect Push-Ups
Chin, chest, and hips must hit the ground for every rep. For each break in form/rest the athlete must complete a 150m Row.

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Tuesday, 5 June 2012

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For Time:
50 back squat (115/75)
40 pullups
30 shoulder to OH (115/75)
50 front squats (85/65)
40 pullups
30 shoulder to OH (85/65)
50 OH squats (65/45)
40 pullups
30 shoulder to OH (65/45)

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Monday, 4 June 2012

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5, then 7, then 3 minute AMRAPs:
200m Run
15 Up and Over Box Jumps (24”/20”)
10 KTE
Rest 3 minutes between AMRAPs

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