WOD

Tuesday Sept 20th 2011

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Andreas “Birthday” WOD
Surprise

Happy Birthday Baby

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Monday Sept 19th 2011

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Monday Sept 19th 2011

Cindy

5 PUllups

10 Pushups

15 Air squats

 

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Friday, September 16

Posted by:

Annie

50-40-30-20-10

Double Unders and Sit Ups

via Trident CrossFit (2).

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Thursday, September 15 2011

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Wendler Bench Press- 5 @75%. 3 at 85% , 1+ at 95%

21 Pull Ups

11 Ring Dips or 5 Muscle ups

200m Run

18 Pull Ups

9 Ring Dips or 4 Muscle ups

200m Run

15 Pull Ups

7 Ring Dips or 3 Muscle ups

200m Run

12 Pull Ups

5 Ring Dips or 2 Muscle ups

200m Run

9 Pull Ups or 1 Muscle Up

3 Ring Dips

200 M Run

via Trident CrossFit.

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Wednesday, September 14

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Wendler Deadlift- 5 @75%. 3 at 85% , 1+ at 95%

Then:

13 min AMRPAP

13 Deadlifts 185/135

13 Calorie Row

13 Wallball

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Tuesday, September 13

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AMRAP 3 min.

3 Thrusters 65/95

6 Burpees

9 Sit Ups

Rest 1 Min, Repeat for a total of 5 Rounds

 

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Monday, September 12

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10 Bulgarian Split Squat

800 m Run

15 Bulgarian Split Squat

600 m Run

20 Bulgarian Split Squat

400 m Run

25 Bulgarian Split Squat

200 m run

33lb w/45 lb m- bar on back-scale to db’s or no load

via Trident CrossFit (4).

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Friday, September 9

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In honor of all those who have served or made the ultimate sacrifice in support of the events suffered on 11 September 2001, Trident CrossFit’s workout for tomorrow is choose a Hero WOD. Thank you to everyone for all that you do in support of this great nation!! God bless the USA!!

 

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Thursday, September 8

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Thursday, September 8th 2011

Wendler Back Squat

5 @75%, 3 @ 85%, 1+at 95%

200m run

15 wall ball

15 box jump

3 Rds Time cap 9 min

4 Rds Time cap of 12 min

5 Rds, Time cap of 15 min

Athlete must complete each round in time allotted in order to advance to next round.  ie. you must complete 3 rounds in 9 minutes in order to continue to the fourth round etc….

 

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Wednesday, September 8

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250 M Row

20 KB Swings

25 M Walking Lunge (Adv.- Sandbag or OH Plate)

20 Min AMRAP

via Trident CrossFit.

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Tuesday Aug 6th 2011

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Wendler Shoulder Press

5@75%, 3@85%, 1+95%

4 Rounds: for time:

1 min to get each 10 reps of first exercise, once completed use remainder of minute to get as many reps of subsequent exercise:

10 Plyo-Push Ups Crossovers –Side to Side slamball

10 HPC (40#/25# DB’s)—Burpees

10 Toe 2 Bar—Dead Hang Pull Ups

1 min. rest

 

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Holiday hours

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Labor Day hours are 9:00 and 10:00 a.m.
Only 2 classes.
WOD: Filthy Fifty.
Enjoy your Labor Day!

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Friday, September 2

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Deadlift 3@70%, 3@80%, 3+@90%

10 Min Clock:

Max effort ascending ladder by 2: (2, 4, 6, 8,….etc.)

95#/65# SDHP, 95#/65# Push Press, Box Jumps (24/20)

via Trident CrossFit (4).

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Thursday, September 1

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

21-15-9

Ring Dips

Heavy Slamball (25/15)

GHD Situps or Weighted V-Ups ( one 20 lb db)

via Trident CrossFit.

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Wednesday, August 31

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Front Squat: 5 x 2 (find 2RM)

3-5 intervals of: 20 weighted jump squats (DB on shoulders or in goblet squat position – 25/15#), 200 M Sprint, 1 Min Rest

 

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