Trident CrossFit – CrossFit
Metcon
WOD:
3 x 7 Min AMRAPs
14 x Barbell Step-Ups (30 x D/Us (1 min rest
9 x Pull-Ups ( 9 x Toes To Bar ( 1 min rest
Max Calories Row
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Trident CrossFit – CrossFit
“Barbara”
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
“Barbara”
5 Rounds of
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*Exactly 3 minutes rest between each round.
Trident CrossFit – CrossFit
“Nov 21, 2012 Metcon”
12 Minute AMRAP of:
Cash In with a 400 Meter Run then,
5 Deadlifts
10 Goblet Squats (70/53)
20 Weighted Step ups (with KB or DB)
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
“Trident Nov 21st 12 min AMRAP”
12 Minute AMRAP of:
Cash In with a 400 Meter Run then,
5 Deadlifts
10 Goblet Squats (70/53)
20 Weighted Step ups (with KB or DB)
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
10 Minute Every Minute on the Minute of
5 Front Squats (must clean from the floor)
5 Hand Release Push-ups
2 minutes rest
12 Minute AMRAP of:
Cash In with a 400 Meter Run then,
5 Deadlifts
10 Goblet Squats (70/53)
20 Weighted Step ups (with KB or DB)
HAPPY HUMP DAY!!!!!!!! -MW
Trident CrossFit – CrossFit
Metcon
18 MIn AMRAP
15 Box Jumps
12 Pushpress
9 Toes to Bar
Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs
Comment: 24 in box jumps
“1000m Row”
Max Effort 1000m Row
Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
For those of you who are not familiar with Christmas Abbott, check out this profile. While she’s already well-known in CrossFit circles, she’s now trying to break into NASCAR as part of the pit crew for Turner Motorsports. She talked about her journey to NASCAR with the Charlotte Observer back in October. Definitely check out this gallery of her practicing in the pit.
While it’d be a huge step for Abbott to break through the NASCAR wall, the other takeaway from this is how transferable the strength and stamina you build from CrossFit is to other areas. Next time you’re doing sit-ups or thrusters, remember that they’re more applicable than you think.
“Serious? Not another Open WOD Pleasssse!!”
18 Minute AMRAP of:
15 Box Jumps (24/20)
12 Push Press (115/95)
9 Toes 2 Bar
2 minute rest
1000 Meter Row
Enjoy your Tuesday WOD. –MW
18 Minute AMRAP of:
15 Box Jumps 24/20
12 Push Press 115/95
9 Toes 2 Bar
2 minute rest
1000 Meter Row
Warm-Up / Skills
Skill work: Push Press and Power Clean
Strength
Exercise: Push Press/lbs
Reps: 8@70%, 6@75%, 6@80%
Comment: Optional: Athletes can do a drop set of 10@40% with no rest after their set of 6@80%
Metcon
AMRAP 12 MIn
1 Power Clean (Heavy)
2 Power Cleans
3 Power Cleans
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: One athlete works while the other rests. If Jerome and Matt are partners, Jerome does one rep then Matt does one rep. Jerome does two reps and then Matt does two. Jerome does three reps and Matt does three reps. That’s one round. They would then repeat the same sequence, 1.2.3…1.2.3…
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).
Trident CrossFit – CrossFit
Strength
Exercise: Deadlift/lbs
Reps: 8@70%, 6@75%, 6@80%
Metcon
12 Minute AMRAP of:
150 Wallballs
90 Double Unders (3:1)
30 Pull-ups (If you have MUs do MUs)
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Metcon
12 Minute amrap of
20 Wallballs
30 Double Unders (3:1)
20 Ring Rows or Pullups
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
“NOOOooo Not 12.4 Againnn……”
Strength: Deadlift-
8@70%, 6@75%, 6@80%
WOD:
A
12 Minute AMRAP of:
150 Wallballs
90 Double Unders (3:1)
30 Pull-ups (If you have MUs do MUs)
B
12 Minute amrap of
20 Wallballs
30 Double Unders (3:1)
20 Ring Rows or Pullups
<3mo
15 Wall Ball
50 Single Unders
12 Ring Rows
Trident CrossFit – CrossFit
Warm-Up / Skills
Coaches Call
Metcon
“Who Needs Barbells To Have Fun?”
7 Min AMRAP of:
3 Burpees
6 Mountain Climbers (6 each leg)
200 Meter Run
2 Minute Rest
7 Min AMRAP of:
200 Meter Row
15 KB SDHP (53/35)
20 KB Swings (53/35)
2 Minute Rest
7 Min AMRAP of:
4 Turkish Get Ups (2 each arm)(53/35)
8 Ring Dips
10 Flutter Kicks (10 each leg)
Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs
Metcon
3 months or less
5 Min AMRAP of:
3 Burpees
6 Mountain Climbers (6 each leg)
200 Meter Run
2 Minute Rest
5 Min AMRAP of:
200 Meter Row
10 KB SDHP (53/35)
15 KB Swings (53/35)
2 Minute Rest
5 Min AMRAP of:
4 Turkish Get Ups (2 each arm)(53/35)
8 Ring Dips
10 Flutter Kicks (10 each leg)
Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs