Call Us: 240-230-7705 | Email : staff@tridentathleticsva.com
Trident Athletics
Trident Athletics
  • Get Started
    • New to Trident?


      Looking to get healthier? Want to make a change? Start here to learn about Trident Athletics and to sign up for your complimentary week.
      • What is CrossFit?
      • Complimentary Week
      • Programs
    • Experienced Athlete?


      New to the area? Looking for a new home? Learn more about why Trident makes sense or drop in and see what we’re all about!
      • Why Trident?
      • Drop-ins
  • Schedule
  • Pricing
  • WOD
    • WOD Archive
  • News
  • Social
  • About Trident
    • About Us


      Learn a little bit about the history of Trident, which goes back to 2010.
      • Our Box
    • Coaches and Staff


      What makes Trident great is the people inside it. including our dedicated coaches and staff.
      • Head Coaches
      • Assistant Coaches
      • Staff
    • Get in Touch


      You can get in touch with us in a variety of ways or stop by the box when we’re open.
      • Contact
×
Search Results
Shadow Divider Down

Monthly Archives: February 2016

  • Home
  • |
  • 2016
  • |
  • February
Shadow Divider Up
29
Feb 2016
0

MONDAY, 29 FEBRUARY 2016

WOD Chris Kelly

Come break in the new Trident space tomorrow with us at 410 Calvert Ave!

3 RFT:

200m Run OR Row

20 Pull-Ups

200m Run OR Row

20 Push-Ups

200m Run OR Row

20 Ab-Mat Sit-Ups

200m Run OR Row

20 Air Squats

317 View
Read More
26
Feb 2016
0

FRIDAY, FEBRUARY 26, 2016

WOD Chris Kelly

Open WOD 16.1

Good luck and have fun!

305 View
Read More
25
Feb 2016
0

THURSDAY, FEBRUARY 25, 2016

WOD Chris Kelly

Deadlift 5×5 at 80% 1 Rep Max

3 rounds for reps of:
1 minute of Power Cleans (135/95)
1 minute of Burpees
1 minute of V-Ups

317 View
Read More
24
Feb 2016
0

WEDNESDAY, FEBRUARY 24, 2016

WOD Chris Kelly

3 Rounds for time
40 Double Unders
21 Kettlebell Swings (53/35)
12 Pull-Ups

336 View
Read More
23
Feb 2016
0

TUESDAY, FEBRUARY 23, 2016

WOD Chris Kelly

Press 5×5 at 80% 1 Rep Max

AMRAP 10min
10 Box Jumps (24/20)
6 HSPU
10 Front Rack Lunges (95/65)

313 View
Read More
22
Feb 2016
0

MONDAY, FEBRUARY 22, 2016

WOD Chris Kelly

For Time:
30 Calorie Row
30 Knees to Elbow
30 Calorie Row
30 Front Squats (115/75)
30 Calorie Row
30 Hang Power Snatch (115/75)
30 Calorie Row

340 View
Read More
19
Feb 2016
0

FRIDAY, FEBRUARY 19, 2016

WOD Chris Kelly

21-18-15-12-9-6-3 reps of:

Hang Power Cleans (95/65)

V-ups

After each round run 100m

333 View
Read More
18
Feb 2016
0

THURSDAY, FEBRUARY 18, 2016

WOD Chris Kelly

Squat 5×5 at 80% of 1 Rep Max

7 min AMRAP

3-6-9-12-15-18 . . . .

Thrusters (95/65)

30 Double Unders

333 View
Read More
17
Feb 2016
0

WEDNESDAY, FEBRUARY 17, 2016

WOD Chris Kelly

2K Row for time

Every minute complete: Death by Pull Up

15 min Time Cap

330 View
Read More
16
Feb 2016
0

TUESDAY, FEBRUARY 16, 2016

WOD Chris Kelly

Bench 5×5 at 80% of 1 Rep Max

EMOM (8 mins)

Even min: 10 Deadlifts (195/155)

Odd min: 10 Ring Dips

330 View
Read More
15
Feb 2016
0

MONDAY, FEBRUARY 15, 2016

WOD Chris Kelly

Dirty 30

30 Box Jumps 20″

30 Jumping Pull-Ups

30 KB Swings 53#/35#

30 Walking Lunge steps

30 Knees to elbows

30 Push Press, 45 lbs

30 Back Extensions

30 Wall balls

30 Burpees

30 Double Unders

314 View
Read More
12
Feb 2016
0

FRIDAY FEBRUARY 12, 2016

WOD Chris Kelly

Tabata 8 Rounds:

Burpees (Burpees!)
Ring Rows
Abmat Sit-ups
Goblet Squats 35/53lbs.

20 seconds Work
10 seconds Rest
= 1 Round

8 rounds per movement

317 View
Read More
11
Feb 2016
0

THURSDAY FEBRUARY 11, 2016

WOD Chris Kelly

Strength:

5X5 Deadlift 80% of 1 rep max

8 Minute AMRAP:

Ladder UP 2-4-6-8 etc.

Box Jumps 24/20

Sumo Deadlift High Pull (55/75lbs)

Kettle Bell Swings (35/53lbs)

325 View
Read More
10
Feb 2016
0

WEDNESDAY FEBRUARY 10, 2016

WOD Chris Kelly

Find 1 Rep Max Snatch (Full Squat)

10 Minute EMOM:

Odd Minute:

3 Hang Power Snatch

3 Overhead Squats

Even Minute:

8 Jumping Lunges

8 V-ups

325 View
Read More
09
Feb 2016
0

TUESDAY FEBRUARY 9, 2016

WOD Chris Kelly

Strength:

Press 5X5 of 80% of 1 Rep Max

For Time:

100 Perfect Push-ups

*150 Meter Row every time an athlete rests or breaks form.

(10 Minute Time Cap)

334 View
Read More
1 2 Next
Shadow Divider Up

Athlete Resources


  • Beyond the Whiteboard
  • Zenplanner
  • Territory Foods

A Fitness Facility – Serving Alexandria, Old Town, Potomac Yard, Arlington, and the greater Metro DC area.

CrossFit Journal: The Performance-Based Lifestyle Resource

410 Calvert Ave.
Alexandria, VA 22301
(240) 230.7705
staff@tridentathleticsva.com

© Copyright 2020 - Trident Athletics