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Author:Emily Porterfield

Emily Porterfield

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WOD

Friday, May 15, 2015

Bench press 6, 4, 4 @ 75%, 80%, 85% Cash in: 200 m run backwards 10-9-8-7-6-5-4-3-2-1 Box Jumps 24/20 Ring dips Cash out: 200...

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WOD

Thursday, May 14, 2015

Fight Gone Bad Style 4 rounds of 4-1 minute of max reps intervals; one minute of rest after 4 minutes of work KTE, TTB,...

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WOD

Wednesday, May 13, 2015

Strength/Skill-Clean and Jerk 11 min EMOM: 1 power clean Full Squat Clean + Clean and Jerk from the ground (60-70% of max, aim to...

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WOD

Tuesday, May 12, 2015

Back Squat 6, 4, 4 @75%, 80%, 85% For time: 1k row or 800 m run 30 backsquats (AHAP)

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CrossFit Endurance

Trident CFE Week 7 Programming

Day 1 Complete 3 running drills: stable arm 3x 20 m carioca 3 x 20 (face each direction) wall drills 3x 20 each leg...

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WOD

Monday, May 11, 2015

Marcel Mayhem 15 min amrap ladder 1 hand release push up 2 abmat situps 3 ring rows/pull ups 2 hand release push-ups 3 abmat situps...

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WOD

Friday, May 8, 2015

Snatch skill work Work up to 1 RM Then “Isabel” Snatch 135/95#, 30 reps for time

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WOD

Thursday, May 7, 2015

Rally in the alley!!! 14 min AMRAP: 5 tire flips 1 Rope Climbs or 1 Wall Climb 100m Farmers Carry, 10 no push-up burpees

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CrossFit Endurance

Trident CFE WOD, Cinco de Mayo

Skills and drills: Med ball donkey kicks Med ball toss w/change of foot Fast foot work ladders WOD: The 20’s 3 rounds 20 second row...

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WOD

Wednesday, May 6, 2015

Dead lift 6, 4, 4 @ 75%, 80%, 85% 15-12-9-6-3 Sdhp (95#, 65#) box jumps 30”, 24” chin ups (not pull ups)

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