Wendler squat
5 @ 65%
5 @ 75%
5+ @ 85%
“Eva”
5 rds
30 pull ups
30 KB swings (70/53)
800m run (alt: 1000m row)
9 min AMRAP
6 Power cleans (135/95)
12 Barbell rollouts
Wendler Cycle – Strict Press
5 @ 65 percent of 1 RM
5 @ 75 percent of 1 RM
5+ @ 85 percent of 1 RM
3 rounds
500m row/3 min rest between rowing rounds
2 min rest
2 min max rep burpees
1 min rest
1 min max time handstand hold
Wendler Cycle – Deadlift
5 @ 65 percent of 1 RM
5 @ 75 percent of 1 RM
5 @ 85 percent of 1 RM
Football Gone Bad!
DB Thrusters (35/25) or barbell (75/55) if not enough DB
Box jumps (20”)
Push ups
4 rounds of 4min AMRAP w/ 2 mins rest between rounds
4 Deadlifts @ 75% 1RM
6 Pull Ups
8 Box Jump (24/20)
15 min to find 1Rm of Backsquat
Then
13 min AMRAP of
6 Front Squat (115/85) or OHS (95/65)
20 Mountain Climbers (10 R/L)
10 Slamball
Cash-in – Take 5 min – find the MAX number of double unders you can do
15 Min AMRAP
13 KB Swings
14 Stepback lunges (7 R/L)
200m Row / Run / 50 DUs (Option based on rower availability)
Cash out – 50 Swings with the Sledge (25R/L)
Grace + Karen = “Garen”
5 Rounds for time
6 Clean and Jerks (135/95)
30 Wallball Shots (10′ Target, 20#/14# Ball)
15 min to find 1 RM on Bench Press
Then
Row 500m or 50DU’s (4:1 sub)
20 Pullups
6 Burpees
16 Pullups
Trident Crossfit Take 2: Happy Sweat
Posted on February 10, 2011 by lokalgood
After a workout recently my wife noted…“maybe people who exercise are just happy people.” Really? Come on, the world is full enough of trite, bumper-stickery ideas that don’t really hold up, particularly when it comes to health and fitness. Sure, I get the whole endorphin thing, that people feel better and maybe they have more energy, but really, consistently happier? To the point where you’d tag that as a reason why an exercise approach is working for you better than any you’ve tried previously?
Happy Hour Chipper…
20 inch Box jump, 50 reps
Rope climb, 3 ascents
20/14lb Wall Ball 50 reps
6 trips sand bag carrying or lunge length of gym
AMRAP of 16min
Teams of 2 – Don’t lose your Medicine
10 MedBall Cleans and Pass 10 feet apart – (If you drop the ball, 5 burpees immediate payout)
20 Abmat Situp with Med Ball, Pass Medball at top of situp (5 feet apart) –(Dropped ball, 5 burpees immediate payout)
10 simultaneous Med Ball Pushups (each partner is on the opposite side of the ball and puts one hand on the ball)