Announcements UNFORGOTTEN: Workout Challenge Saturday September 10th Cash and Prizes https://app.wodifyarena.com/Event/Event.aspx?EventId=18536&Tab=workouts CrossFit Trivium – CrossFit Warm-up (No Measure) 3 Rounds 5/5 Single Arm DB Strict Press 5 V-ups 5 Strict Pull-ups or Jumping Pull-ups 10 Calorie Bike Strict Press + Push Press (3 Sets 3 Strict Press + 3 Push Press @ 80% of Strict Press) 5-6 Minutes to Warm-up -then- 1 Set Every 1:30 Metcon (AMRAP – Rounds) GPP EMOM x 24 Min 1: 10 Toes to Bar Min 2: 10 Handstand Push-up Min 3: 3 Bar Muscle Ups Min 4: 10e Wall Facing Shoulder Taps COMP EMOM x 24 Min 1: 12 Toes To Bar Min 2: 12 Strict Handstand Push-up Min 3: 6 Bar Muscle Up Min 4: 50′ Handstand Walk GPP Note* Pick a rep scheme that will allow about :30 work and :30 Rest.  Our Bar Muscle Ups can be scaled to 6 Burpee Pull-ups. COMP...Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 200m Jog PVC Warm-up (Coach Led) 2-3 Rounds 5 RDL 5 Clean High Pulls 5 Power Clean 5 Front Squat -then- 3 Rounds 3/3 Worlds Greatest Stretch 5 Power Clean (increasing weight) 5 Front Squat Power Clean (Every 2:00 x 6 3 Power Clean @ (80-85%)) rest 3:00 before doing Front Squats Front Squat (Every 3:00 x 3 12 @ (55-60%)) Metcon (Time) GPP For Time: GPP For Time: 50 Wallballs (20/14) 150 Double Unders 50 Wallballs (20/14) Comp For Time: 50 Wallballs (30/20) 200 Double Unders 50 Wallballs (30/20) Time Cap: 10 Ideal Time Cap: sub 8 *pace yourself to have a strong 2nd set of wallballs.  Consider breaking the first round 1-2 more times than normal just to make sure you have a clean run at double unders and a strong finish.Read more

CrossFit Trivium – RECESS View Public Whiteboard W-U: Metcon (No Measure) Animal Walks (down and back) Inchworm w/ pushups Lunges with twist high kicks broad jumps bear crawl Crab walk rest 1 min 3 min amrap Dodgeball RBwu: Warm-up (No Measure) 3 min bike/ski/row 3rds 10 kossach squats :30 squat hold 10 Medball cleans :30 Med bal oh hold Skill: Metcon (No Measure) 5 sets 5 wall walks + 5 pushups rest 2 min 5 x 50ft sled push RBL: Metcon (No Measure) 5×3+3 thrusters + 3 front squats Ss / w 5x 5 + 10 5 pullups + 10 ring rows WOD: Metcon (No Measure) 4 sets 200ft shuttle run 10 squats to ball 20 jump touches to rig 1:00 plank RBWOD: Metcon (No Measure) 4rds 10 cal bike erg 10 hang power cleans 5 cal bike erg 5 thrusters Game: Metcon (No Measure) Kids choice!Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) 2 Rounds 250m Row 9 PVC Pass Throughs 6 Behind the Neck Strict Press 3 Overhead Squat -then- Barbell Warmup 5 Hang Snatch Pull 5 Hang Power Snatch 5 Low Hang Power Snatch 5 Overhead Squat 5 Squat Snatch Snatch (Partner EMOM x 8 95/65) Odd: partner 1 max reps on the min Even: partner 2 max reps on the min Metcon (Time) Partner WOD GPP AMRAP 15 200/160 Calorie Row -then with remaining time- Alternating rounds 8 Lateral Burpee Over Rower 6 Overhead Squat 75/55 COMP AMRAP 15 200/160 Calorie Row -then with remaining time- Alternating rounds 12 Lateral Burpee Over Rower 6 Overhead Squat 135/95Read more

CrossFit Trivium – CrossFit Warm-up (No Measure) EMOM x 8 Odd: 10 Banded Good Morning + 3 Inchworms w/ pushup Even: 50′ Suitcase Carry Each Side Clean Grip Dead Lift (5 x 3 @ 85-88%) rest 2:00 between sets Warm-up (Metcon) (No Measure) GPP 3 Rounds :10 Second Ring Support + 2-3 Ring Dips 3 Deadlifts Increasing in weight Comp 3 Rounds 3-4 Rounds 2 Kip Swings + 1 Ring Muscle Up + 1 Ring Dip 3-5 Deadlifts Increasing in weight Metcon (Time) GPP For Time: 9-7-5-3 Ring Dip Deadlift 205/145 COMP For Time: 9-7-5-3 Ring Muscle Up Deadlift 315/225 Time Cap 12 Ideal Time Cap 10 *notes* GPP Break the ring dips up early, but be capable of finishing the first round in 3 sets or less. The deadlifts should be challenging but possible unbroken. Switching to fast singles may be a good strategy for some COMP Same idea...Read more