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)

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?

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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)