WOD

Trident CrossFit

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Wednesday, June 8

“Mr. Bacon” (In honor of Meegs)

5 Rounds: 400 M Row, 30 Wall Ball, 15 Box Jumps, 1 Rope Climb

via Trident CrossFit.

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Tuesday 7 June 2011

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10 Min to find 1 RM Powerclean

Then,8 Min Amrap:

3 Power cleans, 3 Push Press (115/75)

2 Powercleans, 2 PushPress

1 Powerclean 1 Push Press

 

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Monday June 6th 2011

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“FRAN”….oh yeah, it’s time!!
21-15-9
Thrusters (95/65)
Pull Ups:
Extra Work: 3 Minutes Max Rep Abmats or GHD Sit-ups

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Friday, May 3rd, 2011

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Deadlift 5, 5, 5+
Regional(like) WOD:
21-15-9
Deadlift (Heavy for the athlete- 225-275M, 135-185W)
Box Jump (30″M, 24″W)
….bring your A game!!
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Thursday, June 2, 2011

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Teams of 3:

18 minute clock: 1 person rows to 200M, 1 person rests, 1 person does Push-ups. Once rower completes the 200M, the team rotates positions. The output is measured by how many total push ups are completed for the entire team. Order is: rest to row to push ups.

 

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Wednesday, June 1, 2011

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5 Rounds:

6 Hang Squat Cleans (135/95)

8 Chest To Bar Pull-Ups

10 Jumping Lunges (each leg)

Extra Credit: Alternating Tabata Sit-ups, Supermans

 

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Tuesday May 31st, 2011

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Wendler Shoulder Press 5, 5, 5+ (65%,75%,85%)

3 Rounds of:

1 min max rep burpees, 1 min rest,

1 min max rep Russian KB Swings (53/35#), 1 min rest,

1 min max rep Push Press (95/65#)

Programming by Chad C

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Memorial Day weekend

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Trident will be closed on Monday. Enjoy memorial day weekend and take a moment to to say thank you

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Saturday, May 28th, 2011

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Trident will be honoring a Fallen Hero, Friend and Navy
SEAL Jason Freiwald. Come Join us 8:30am 9:30am

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Friday May 27th, 2011

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For time:

2000 m Run or Row
50 Pullups

75  Box Jumps 20”
100 Slamball 15/10

125 Double Unders

150 Abmat Situps

(You can do this in any rep scheme you choose)

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Thursday 26th 2011

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20 min AMRAP:
-1 rope climb or 10 rope jumps
-3 dead lift (225/155)
-5 dive-bomber push-ups
-7 wall ball shots (20/12)
-9 burpees

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Wednesday 25th 2011

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3 -5 rounds
10 lateral Burpees
10 weighted Step-ups (ea leg)
10 Barbell Rollouts

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Tuesday 24 May, 2011

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WOD: “Hammer”

Five rounds:

5-Power Clean

10-Front Squats

5-Push Jerk

20-pullups
RX: 135/95. L2: 95/65. L1: <55

90 sec rest between rounds

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Monday May 23, 2011

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3 or 4 min Timed Intervals:
400m run then max pushups for the remainder of the time
1 min rest

400m run then max abmat situps
1 min rest

400m run then max pullups
1min rest

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Friday 20 May 2011

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800 m run or row

38 Abmat Situps

600 m run

(1 burpees for every minute it takes you to finish this section)

rest 2 minutes

 

400m Run or row

19 2-Squat Wall Ball

200 m run

(1 burpees for every minute it takes you to finish this section)

rest 1 min

 

200m run or row

8 Deadlifts (225/135)

200 m run or row

(3 burpees for every minute it takes you to finish this section)

 

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