All posts by Trident CrossFit

Due to Hurricane Sandy, Trident will be closed on Monday Oct 29. we will post schedule updates here and on our Facebook page.

Sandy sounds like a WOD to me…

Chriss

Friday :
Karen’s B-day WOD – “MCW”
6 Min Clock- Cash In with 37 Wall Ball Shots and 400M Run, then max reps of pull ups w/ remaining time
1 min rest
6 min clock, cash in with 37 Jumping Lunges and 400 M Run, then max reps of GHD Sit Ups with remaining time
1 min rest
6 min clock, cash in with 37 Squat Jumps and 400 M Run, then max reps of push ups

Thursday:
Skill – Hang Power Snatch (Advanced athletes – Hang Squat Snatch)
12 Min to work up to a 1RM or skill/practice
WOD: 2 Min Max Reps at each station, 1 min rest between stations
Hang Power Snatch – 95-115#M/ 55-75#W
TTB or KTE
Slamball
Box Jumps (24/20)
Row (Calories)

Deadlifs
10 @ 65%
8 @ 70%
8 @ 75%

4 Rounds of:
10 Push Press
10 Bar Jumps
15 Slamballs
10 Bar Jumps
10 T2B

20 Min Amrap:
Athlete Choice – max rep pull ups, chest to bar pull-ups or L-Pull Ups (set is alive until athlete comes off pull-up bar)
400 M Run
<3 months: 20 min amrap – 10 band-assisted pull ups or ring rows (partitioned as needed) 400 M Run

8 am 9am 10 am and 11am classes only today

Friday:
Wendler Back Squat 3, 3, 3+ @70%, 80%, 90%
4 Rounds of:
1 min max reps of air squats,
1 min max reps of push press (115/75#),
1 min rest
(Record total # of reps completed for entire workout)
>3 months- Back Squat 5×5
3 rds, I min air squats, 1 min db push press, 1 min rest.

Pick your hero

500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
3 rounds w/ 3 mins rest between rounds

Labor Day hours are 9:00 and 10:00 a.m.
Only 2 classes.
WOD: Filthy Fifty.
Enjoy your Labor Day!