Pick your HERO WOD – scale as necessary to challenge yourself. Honor yourself, your friends, your family, and above all, our fallen.

Clear your WOD w/ the Red Shirt and please share equipment as needed. Thursday’s strength is Bench Press 5×5 and Strict pull-ups/DU’s for the WOD so plan accordingly.

Some suggestions below or pick your poison here: Http://Www.crossfit.com/Cf-Info/Faq.html#WOD1

21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Murph: (pass me the weight vest please)

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Daniel:

For time
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

PK

5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

Jason:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Randy:

75# power snatch, 75 reps for time

Hansen:

30 reps, 75/53 Kettlebell swing
30 Burpees
30 Glute-ham sit-ups

Paul:

50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards


Back Squat 5×5 @ 80%

For time:

50 perfect Pushups

50 perfect Abmat sit-ups

50 perfect Air squats

If you beat 5:00… repeat.

If you beat 6:00…. repeat 25 reps of each movement.


It wouldn’t be Halloween at Trident without experiencing The Ghost

BRING YOUR ROPES!!!!

THE GHOST WORKOUT WITH ROBERT “THE GHOST” GUERRERO

The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

[youtube]https://www.youtube.com/watch?v=XBgf3GKgV78[/youtube]


Cleanin’ Annie

50 Double Unders

50 Ab Mat Sit Ups

10 Cleans (135/95)

40 Double Unders

40 Ab Mat Sit Ups

10 Cleans

30 Double Unders

30 Ab Mat Sit Ups

10 Cleans

20 Double Unders

20 Ab Mat Sit Ups

10 Cleans

10 Double Unders

10 Ab Mat Sit Ups

10 Cleans