4 Rounds for time:
20 DB Push Ups
15 Weighted Renegades (alternating single arm DB Row while stabilizing in push-up position)
400 M Sandbag Run
Shoulder Press 1RM Test
Then, 4 rds of:
3 Min clock: start with 25 Wall Ball (20/14), then max reps of Push Press @115#/75#
Score total # of Push Presses completed for all 4 Rds.
Deadlift 1RM Test
*keep set volume relatively low*
“Haley’s Comet”
5 Rds of:
8 Powercleans (155#/105# is Rx OR 70% of 1RM)
10 Ring Dips
200 M Run
Deadlift 1RM Test
Then:
“Haley’s Comet”
5 Rds of:
8 Powercleans (155#/105# is Rx OR 70% of 1RM)
10 Ring Dips
200 M Run
via Trident CrossFit.
Partner WOD: 1 person works, 1 person rests:
For Time: 1600 M Row
50 box jumps (24/20)
50 KB Swings
50 Goblet Squats
50 Burpees
50 Pull Ups
50 TTB
1600 M Row
Everyday
Yes, this time of year is supposed to make you reflect on what your thankful for. It’s intended for all of us a time to think outside ourselves and take a deeper look as to what brought you to wherever you are. As we grow older and wiser we realize that even though it seems like we work extremely hard to become successful, the sage within shouts back at us in the mirror and we realize that we don’t get there alone. Without your family, friends, co-workers and supporters you would probably fail at the limits of your own experience.
I feel blessed to be able to actualize one of my earliest dreams which is to help people help themselves. On a daily basis I get to make someone smile, make someone laugh and at the same time allow them see how wonderful they are and what they have accomplished. Oh I readily admit it’s a bit selfish, since I get a kick out their laughter and that twinkle in their eyes when they realize that if they keep their arms straight, the power clean is actually easier.
Truly, our interaction within the walls of Trident CrossFit, a small space we call home, gives me a reason to be thankful- not just on Thanksgiving day, but EVERY DAY. Every day I’m thankful for the high fives I get back no matter how much my hand tingles. Every day I’m thankful for the sigh of relief when I am able to answer that tough questions. Everyday I’m thankful for being able to watch someone get their first “fill in the blank” it makes me relive the first moment when I got my first “whatever”. Everyday I’m thankful for all of you for allowing me to share my day with you.
Thanks, now get your hands off your hips and eat some turkey. It’s Paleo.
Chriss
8 Rounds: 30 seconds of work, 15 seconds of rest
Row
Burpees
Kettlebell Swings (53/35)
Good Mornings (65/45)
Jumping Lunges
Athletes may choose to complete Option A or Option B
Option A:
7 RFT:
10 Front Squats
10 Pull-ups
Option B:
21-15-9
Ground to overhead (75/55)
Box jump (24/20)
Then: Annie
50-40-30-20-10
Double Unders (3:1)
Sit-ups
Wendler Deadlift
5@ 75%
3@ 85%
1+@ 95@
(<3 months 5×5’s)
then, tenured athletes may choose either workout option A or option B:
Option A
FT:
1000m Row
75 Pushups
50 Deadlifts (185/135)
Option B
5 RFT:
7 Kettlebell swings (70/53)
12 Slamball (25 or 20/15)
100m Sprint
50 Jumping air squats
40 Overhead walking lunge steps (45/25)
30 Toes to bar
20 Wallball (20/14)
10 GHD’s or V-Ups
50 Jumping air squats
40 Overhead walking lunge steps (45/25)
30 Toes to bar
20 Wallball (20/14)
10 GHD’s or V-Ups
via Trident CrossFit.
10-9-8-7-6-5-4-3-2-1
Pull-ups and Power Cleans (115/75) **
Every even number: perform 5 burpees
Every odd number: perform 5 box jumps (24”/20”)
Happy Birthday Coach Chad!!!!
” Chadexcellent”
10-9-8-7-6-5-4-3-2-1
Pull-ups and Power Cleans (115/75) **
Every even number: perform 5 burpees
Every odd number: perform 5 box jumps (24”/20”)
Example:
10 pullups, 10 cleans, 5 burpees
9 pullups, 9 cleans, 5 box jumps
*There will be a surprise twist for Chad to do
via (2) Trident CrossFit.
Wendler Shoulder Press
5@ 75%
3@ 85%
1+@ 95@
(<3 months 5×5’s)
then:
5 rounds for time
Row 300m
10 Push Press (135/95)