WOD

Trident Nov 21st 2012

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Trident CrossFit – CrossFit

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“Nov 21, 2012 Metcon”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

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

“Trident Nov 21st 12 min AMRAP”

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or ...

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Wednesday 21st Nov 2012

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10 Minute Every Minute on the Minute of

5 Front Squats (must clean from the floor)

5 Hand Release Push-ups

2 minutes rest

12 Minute AMRAP of:

Cash In with a 400 Meter Run then,

5 Deadlifts

10 Goblet Squats (70/53)

20 Weighted Step ups (with KB or DB)

HAPPY HUMP DAY!!!!!!!! -MW

 

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Tuesday Nov 20th 2012

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Trident CrossFit – CrossFit

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Metcon

18 MIn AMRAP
15 Box Jumps
12 Pushpress
9 Toes to Bar

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs
Comment: 24 in box jumps

“1000m Row”

Max Effort 1000m Row

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

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Tuesday Nov 20th 2012

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“Serious? Not another Open WOD Pleasssse!!”

18 Minute AMRAP of:

15 Box Jumps (24/20)

12 Push Press (115/95)

9 Toes 2 Bar

2 minute rest

1000 Meter Row

Enjoy your Tuesday WOD. –MW

 

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Tuesday Nov 20th 2012

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18 Minute AMRAP of:

15 Box Jumps 24/20

12 Push Press 115/95

9 Toes 2 Bar

2 minute rest

1000 Meter Row

 

 

 

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Nov 19th 2012

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Warm-Up / Skills

Skill work: Push Press and Power Clean

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Strength

Exercise: Push Press/lbs
Reps: 8@70%, 6@75%, 6@80%
Comment: Optional: Athletes can do a drop set of 10@40% with no rest after their set of 6@80%

Metcon

AMRAP 12 MIn

1 Power Clean (Heavy)
2 Power Cleans
3 Power Cleans

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: One athlete works while the other rests. If Jerome and Matt ...

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Nov 16th, 2012

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Trident CrossFit – CrossFit

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Strength

Exercise: Deadlift/lbs
Reps: 8@70%, 6@75%, 6@80%

Metcon

12 Minute AMRAP of:

150 Wallballs

90 Double Unders (3:1)

30 Pull-ups (If you have MUs do MUs)

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

Metcon

12 Minute amrap of

20 Wallballs

30 Double Unders (3:1)

20 Ring Rows or Pullups

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

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Friday Nov 16th, 2012

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 “NOOOooo Not 12.4 Againnn……”

 

Strength:  Deadlift-

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

WOD:                                                                                    

A                          

12 Minute AMRAP of:

150 Wallballs

90 Double Unders (3:1)

30 Pull-ups (If you have MUs do MUs)

B

12 Minute amrap of

20 Wallballs

30 Double Unders (3:1)

20  Ring Rows or Pullups

<3mo

15 Wall Ball

50 Single Unders

12 Ring Rows

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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

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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

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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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