WOD

Wednesday, September 28th 2011

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Happy Birthday Coach Karen!

1 Rep Max Deadlift-

athletes training less than 3 months, Deadlift 5-5-5-5-5

2 Rounds1:00 Max reps

20 second rest in between each exercise-

Sandbag Box Step-ups-

Knees to elbows

Deadlift 125/185- can be scaled up or down-

Ball Slam

Row- calories

 

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Tuesday, September 27

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1 Rep Max Shoulder Press-

Beginners < 3 months shoulder Press 5-5-5-5-5

Tabata Something Else

32 intervals of :20s on, :10 sec off

8-intervals of pullups then

8-intervals of push ups then

8-intervals of situps finally

8-intervals of air squats

Score is Total Reps

Beginners < 2 months: 6 intervals of each exercise

via Trident CrossFit.

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Monday,September 26

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The Chadtastic Paleo Challenge Baseline Workouts

1.) 5 Min Max Distance Row

2.)5 Minute Max Ascending Ladder: Box Jumps (24/20) and Push Press (95/65) {1 rep of each movement, 2 reps of each movement, etc…}

3.) 5 Min AMRAP: 3 Burpees, 3 Pull Ups – scored on total # of reps

3 Minutes of Rest Between Workouts

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Friday, September 23

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6 min AMRAP

200 M Row

10 single arm db push press each arm

Rest 2 min

6 min AMRAP

10 pullups or ring rows

10 goblet squats (use kb or db)

Rest 2 min

6 min AMRAP

15 slamball

15 situps holding slamball

via Trident CrossFit (1).

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Thursday, September 22

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Partners Complete the following for time:

(Divide the work however you like)

1 Mile Sandbag Run 35

1 Mile Row

10 HSPU (sub db shoulder press)

10 Tire Flips

100 Double Unders (4 to 1 for singles)

100 Walking Lunges (Total steps)

Post total time.

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Wednesday Sept 21st 2011

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Skill Work Snatch / Overhead Squat.. Work up to heavy double

As many rounds as possible in 16 minutes of:

6 Snatches or overhead squats 95

9 Barbell Rollouts

12 Push-ups

Beginners Hang Power Snatch or db snatch, Advance squat snatch

 

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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

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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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