WOD

Monday, 16 January 2012

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“The King”
1 Rope Climb
9 TTB
6 Thrusters (135/95)
8 Pullups
*Begin each round w/ a 400m Sandbag Run
29 min AMRAP

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Friday, January 13

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25 Minute AMRAP

200 M Run

7 Power Cleans

7 Burpees

250 M Row

7 Thrusters

7 Pullups

• Must use same load for cleans and thrusters

via (6) Trident CrossFit.

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Thursday, January 12

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Cash In: 800 M Run or 1000 M Row

4 Rounds

20 Goblet Squats

25 KB Swings

30 Double Unders

Cash Out: 800 M Run or 1000 M Row

via Trident CrossFit.

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Wednesday, Jan 11th 2011

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Wendler Deadlift

5 @ 75%

3 @ 85%

1+@ 95%

Then:

AMRAP 15 min.

5 Deadlifts ( Heavy)

10 Barbell Rollouts

20 Weighted Step Ups (10 each leg) can use DB’s or sandbag


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Tuesday, January 10th 2011

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Wendler Shoulder Press

3 @ 70%

3 @ 80%

3+@ 90%

Then:

AMRAP 6 Min

10 Knees to Elbow or Toes to Bar

15 Slamball

Rest 2 Min

AMRAP 6 Min

250 M Row or 200 M Run

10 Push Press

 

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Monday Jan 9th, 2011

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‘Tabata Something Else’
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest
Pull-ups
Push-ups
Sit-ups
Squats
There is no rest between exercises. Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.
>3 months 6 rounds
Top Scores will be posted on the Whiteboard

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Friday, January 6

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Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%

4 Rounds of: 1 min max reps of air squats, 1 min max reps of push press (115/75#), 1 min rest

(Record total # of reps completed for entire workout)

via Trident CrossFit.

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Friday Jan 6th, 2012

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Friday:
Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%
4 Rounds of:
1 min max reps of air squats,
1 min max reps of push press (115/75#),
1 min rest
(Record total # of reps completed for entire workout)
>3 months- Back Squat 5×5
3 rds, I min air squats, 1 min db push press, 1 min rest.

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Thursday, January 5

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3 Intervals:

500 M Row, 25 Box Jumps (24/20), 10 Powercleans (135#/95#) -AFAFP!!!

2 Min Rest Between Intervals

via (6) Trident CrossFit.

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Wednesday, January 4

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Wendler Bench Press 3, 3, 3+ @70%, 80%, 90%

Then one sell out set @65% (1 set to failure or 1 min max reps, whichever comes first)

Half GI Jane: 50 Burpee Pull Ups for time

 

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Tuesday, January 3, 2012

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10 Min clock:

3 Front Squats – every minute, on the minute

(Rx Load = Heavy for the individual. Must be able to clean from the floor)

3 Min Rest

6 Minute Max Ascending Ladder of: Step Back Lunges, KB Swing (53#/35#) 1-1, 2-2, 3-3, etc.

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Monday Jan 2nd, 2012

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Holiday Schedule:
8:00am, 9:00am, 10:00am, 11:00am

Monday:
1K Row or 800M Run
5 Rounds of: 10 Pull Ups, 15 Push Ups, 20 Sit Ups
1 K Row or 800 M Run
Athletes can choose to run or row first, but must do the other one

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Friday 30 dec 2011

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– “Kelly” 5 Rounds For Time: Run 400m 30 Box Jump (24″/20″) 30 Wall Ball (20#/ 14#) …

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Wednesday 28th Dec 2011

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Wendler Shoulder Press: 3, 3, 3+ @ 70%, 80%, 90%

Then, alternating double tabata: Jumping Lunges and Push Press (95#/65#)

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Happy Holidays

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Your Trident team wishes you a merry Christmas. And a happy holiday.. Enjoy your friends and family

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