Category

WOD
CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 250/200m Row 10 PVC Pass Throughs 10/10 second PVC Pipe Prayer Stretch 5/5 Single Arm Kettlebell Windmills 5/5 Kettlebell Halos 30 second Jump Rope Practice Into Barbell Primer (2x through) 3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee) 3 Snatch Pull with Pause...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are starting off the day with a little Power Snatch complex to target speed strength and power, while also reinforcing great technique. The goal today is to end the complex somewhere around 85-90% of your 1RM Power Snatch. Specific modifications on the day should be made...
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CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 1:00 minute Machine Choice 8 Dual Dumbbell Sumo Deadlifts 8 Scapular Pull-Ups 4/4 Lateral Box Step-Downs Into 2 Sets 5 Back Squats w/ Empty Barbell 5 Barbell Jump Squats Back Squat (Every 2:00 x 5 Set 1: 5 @ 72% Set 2: 5 @ 75% Set...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are starting off the day with 5 sets on our Back Squat performed on a 2:00 minute clock. The percentages today should allow for all good strong sets across and the rest period being in the range of 1:30-1:45 between sets will be sufficient to hit...
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CrossFit Trivium – RECESS View Public Whiteboard warmup (No Measure) 3 sets 100m air runner 10 cal bike erg 10 deadlifts w/ DB 25′ burpee broad jump R Strength (No Measure) 5 x Deadlift x 3 ss/w Split squats 5 each leg (w/ DB) R Conditioning (No Measure) AMRAP 9 250m row 6 burpee shuttle...
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CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 200m Run 5/5 Pendulum Lunges 10 Alternating Single Arm Kettlebell Swings 10 Mountain Climber to Lunge Stretch Into.. 3 Sets 20 second Stationary Banded Sprint Rest 40 seconds between banded sprints Metcon (Time) 2 Rounds For Time w/ Partner 800m Run 50 Burpees to Target, 6...
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Announcements Mobility for the OPEN w/ Dr. Nick Curtis Saturday, Feb 24th 10:15am Cost: Free! Just sign up at the front Join Chiropractor Nick Curtis as he works with us on the “How to’s” when prepping our shoulders for a healthy and safe Open Season CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Sets 200m...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We are getting into a higher skill day with the focus on the Ring Muscle-Up as well as touching on weightlifting technique and barbell cycling. The focus of our weightlifting piece today is to target the range of 70-75% to focus on form and speed on the...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) The goal being that we are still moving, tackling specific targeted pieces, but not putting any excess strain on the body. For the workout today, we want the machines to be at a calorie count that allows for recovery between movements and to be completed in under...
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CrossFit Trivium – CrossFit Daily Focus (No Measure) We have a fun little open esc style workout here with the weight escalating as we get through the rounds on this workout. Once we hit rounds 5+ the weight increases to a number that will start to make athletes slow down between reps and the workout...
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