WOD

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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Friday Dec 23rd 2011
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Thursday Dec 22nd, 2011

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For Time:

50 Push Presses 45#

40 Burpee

30 Row for Calories

20 Wall Balls 20

10 Pull-ups

 

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Wednesday, December 21

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Wendler Cycle week 1 Back Squat

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

AMRAP 12 min

24 medball Situps

12 pullups

12 Deadlift- Bodyweight

via Trident CrossFit.

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 Bench Press

5×65% 1RM

5x 75% 1RM

5x 85% 1RM

 

Ascending Ladder AMRAP 10 min (1-1-1, 2-2-2, 3-3-3, 4-4-4)

Push-up

135/115 lb Power Cleans

Box Jumps

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Tuesday Dec 20th 2011

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Wendler Cycle week 1 DeadLift
5×65% 1RM
5x 75% 1RM
5x 85% 1RM

AMRAP 12 min
24 medball Situps
12 pullups
12 Deadlift- Bodyweight

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Monday Dec 19th, 2011

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NANCY

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post total time.

 

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Friday, December 16

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“The Chief” 5 Rounds:

3 minutes work, 1 minute rest

3 Power Cleans (135/95)

6 Push-ups

9 Squats

via Trident CrossFit.

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Thursday, December 15

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Wendler Dead Lift Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

5 Rounds for time

10 Sand bag Clean and Jerk

10 Burpee Box Jumps

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Wednesday Dec 14th 2011

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“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Wednesday Dec 14th 2011

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“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Wednesday Dec 14th 2011

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“Twins”

Two rounds, of each couplet, for time of:

750 meter Row

15 Handstand Push-ups

 

115 pound Thruster, 15 reps

15 L-Pull-ups

 

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Tuesday Dec 13th, 2011

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Wendler Strict Press  Week 1

5@65%

5@75%

5@85%

Post results to Beyond the Whiteboard

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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