WOD

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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Thursday, 31 May 2012

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Strength: Deadlift 5×3

“ANNIE GOT A FLAT”
5 Tire Flips, 50 Double-unders, 50 V-Ups
4 Tire Flips, 40 Double-unders, 40 V-Ups
3 Tire Flips, 30 Double-unders, 30 V-Ups
2 Tire Flips, 20 Double-unders, 20 V-Ups
1 Tire Flip, 10 Double-unders, 10 V-Ups

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Wednesday 30 May 2012

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“Because I Said So”

CASH IN: 25 Heavy Goblet Squats
then: 21-15-9
Box Jumps (30/24)
Ring Dips
Slamball (20/15)
CASH OUT: 5 Rope or wall climbs

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32 Trident CrossFit

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Tuesday, 29 May

“HELEN”

3 RFT:

400 meter run

21 KB swings 54/35

12 Pull-ups

 

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Tuesday, 29 May 2012

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“HELEN”
3 RFT:
400 meter run
21 KB swings (54/35)
12 Pull-ups

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Friday, 25 May 2012

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4 Rounds
100 ft walking lunges w/ sandbags
30 Double Unders
20 Wallball shots (20/14)
10 HSPUs

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Thursday, 24 May 2012

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21 Clean & Jerks (95/55)
400m Run
15 Clean & Jerks (115/75)
600m Run
9 Clean & Jerks (135/95)
800m Run

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Wednesday, 23 May 2012

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4 Rounds
500m Row
18 TTBs
15 Good Mornings
12 KB Swings (70/53)

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