WOD

Monday Jan 2nd, 2012

Posted by:

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

Continue Reading - >
0

Friday 30 dec 2011

Posted by:

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

Continue Reading - >
0

Wednesday 28th Dec 2011

Posted by:

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

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

Continue Reading - >
0

Happy Holidays

Posted by:

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

Continue Reading - >
0

Posted by:

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

Continue Reading - >
0

Thursday Dec 22nd, 2011

Posted by:

For Time:

50 Push Presses 45#

40 Burpee

30 Row for Calories

20 Wall Balls 20

10 Pull-ups

 

Continue Reading - >
0

Wednesday, December 21

Posted by:

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.

Continue Reading - >
0

Tuesday Dec 20th 2011

Posted by:

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

Continue Reading - >
0

Tuesday Dec 20th 2011

Posted by:

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

Continue Reading - >
0

Monday Dec 19th, 2011

Posted by:

NANCY

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post total time.

 

Continue Reading - >
0

Friday, December 16

Posted by:

“The Chief” 5 Rounds:

3 minutes work, 1 minute rest

3 Power Cleans (135/95)

6 Push-ups

9 Squats

via Trident CrossFit.

Continue Reading - >
0

Thursday, December 15

Posted by:

 

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

Continue Reading - >
0

Wednesday Dec 14th 2011

Posted by:

“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

 

Continue Reading - >
0

Wednesday Dec 14th 2011

Posted by:

“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

 

Continue Reading - >
0

Wednesday Dec 14th 2011

Posted by:

“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

 

Continue Reading - >
0
Page 51 of 80 «...2030404950515253...»