Bench Press
8,6,6 @70, 75, 80%
Pull Ups 2,4,6,8,10,8,6,4,2
KB Swings (70/53) 8,8,8,8,8,8,8,8,8
EVERY 90 Seconds for 8 Cycles:
3 Full (squat) Cleans (AHAP)
8 Burpees
-3 min rest-
Then surprise cashout!!
One minute on, one minute off for 20 minutes:
Interval 1: 1 min Amrap of: 5 bent over BB rows, 5 Push Press (115/75)
Interval 2: 1 min max cal row
Strength: Deadlift 10 @ 65%, 8@70%, 8@75%
9-15-21
Deadlifts 225/155
T2B
How lucky am we…
Sitting here with my wife and some friends enjoying this Christmas Eve. Secretly thinking of all of you and how important and thankful I am for each one of you for being part of our dream of positively affecting 1000 people our lives. I know it’s a big challenge but we are up for it. For every rep you work through and every high five, you continually refuel our charge and passion for being better people, so thank you.
Andrea and I just want to say thanks for everything you bring, not only to the gym but to our lives as well. Trident CrossFit would be nothing without each and every one of you; we understand your importance and appreciate each of you.
Thank you for being part of this journey, thank you for wanting to continually better yourselves through fitness and the bond of community, thank you for trusting the entire coaching staff with your safety and fitness.
We are wishing you a blessed holiday season
Chriss and Andrea Smith (ok she still goes by Seward, at least you know who really runs things.)
Wishing you and yours a Merry Christmas
Chriss & Andrea
| 12 Days of Christmas
1 (200) run/row 2 HSPU 3 Pull-ups 4 Pistols 5 Wallballs (20/14) 6 KB swings (53/35) 7 v-ups 8 Slamballs 9 Box Jumps (24/20) 10 Lunges (95/65) |
11 Push Press (95/65)
Tuesday, December 23, 2014
Strength: Work up to a Heavy Single Clean
3 RFT:
10 HPC (135/95)
10 OTB Burpees
Strength: work up to a heavy 1 rep clean
3 RFT:
10 HPC (135/95)
10 Over the bar burpees
5 intervals
7-5-3
thrusters
pullups
90
sec rest
Partner Chipper with a 25 min Cap:
10 HSPU
20 HPC 135/95
30 Front Rack Lunges 135/95
40 Pull-ups
50 WB’s 20/14
600 run together
50 WB’s 20/14
40 Pullups
30 Front Rack Lunges 135/95
20 HPC 135/95
10 HSPU
No more then 10 reps performed by one person at a time and no less then 5 reps.
Strength: Strict Press
10,8,8 @ 65%, 70%, 75%
2mins of work:
250 row (sprint)
Remaining time max # of Push Press 95/65
1 min of rest
Repeat 4 times
Score is total # of Push Press
Strength: Work up to a Heavy Single Snatch
9 Min AMRAP of:
3 Snatches
6 dips
9 V-ups