WEDNESDAY 181121

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“Gravy”

3 Rounds of:

Run 400m

21 Box Jumps 24/20

12 SDHP 95/65

Time to move… fast!

AFTER PARTY

Mid-line… ATTACK:

3 Rounds of:

12 Double KB FR Lunges

24 Double KB Deadlift

36 Hollow Rocks

TRIAT | NEWS

Class at 6am and 9:15am. Triat will be open until 1pm! Come on by and get in one final workout before gobbling up some turkey and fixins!

Closed Thursday + Friday

TUESDAY 181120

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“Main Course”

12-8-6-4-2

Front Squat

36-24-18-12-6

DB Renegade Row

RX: 185/125 + 25/20

Today we get stronger.  Today we take on some grunt work.  

Try to go heavier than you would normally be comfortable with.  We have a 20 minute time cap and it’s ok if you hit it.  As long as you can manage sets of 3 consistently on the front squats, you’ll be ok.  

AFTER PARTY

8 Rounds of:

:20 Strict Pulls

:10 Rest

:20 Push Ups

:10 Rest

** EVEN IF ITS 1 REP YOU’VE DONE 8 PULL-UPS TODAY ** 

MONDAY 181119

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“Appetizer”

Power Clean

15-12-9-6-3

  1. Rest as need between sets

  2. Each set must be unbroken

  3. Building 

After Party with a buddy

30 Power Cleans

You go, I go style at 80% of your final weight

** each athlete can have their own barbell

:: It’s a short week so let's use our days wisely :: 

Weightlifting Monday

Strength going UP on a Tuesday

Run it out on Wednesday (Class @ 6am, 9:15am, gym open until 1pm)

Closed Thursday and Friday

SATURDAY 181117

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“Ribbon"

2 Rounds with a buddy:

Row 1000m

100 Push Press 

75 OH Waking Lunge

50 T2B

RX: 75/55, 45/25

Like most buddy WODs, short sets work very well.  Feel free to play around with how you divide the work today letting one who excels in one movement take more reps and giving more of another movement to the other.  

Goal: Sub 25, Time cap 27

After class I’ll be heading out to the Energy Games to cheer on Bayley, Jonathan and Nathan… tag along if you’d like!

FRIDAY 181116

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“Angie”

For time:

100 Pull-ups

100 Push Ups

100 Sit Ups

100 Air Squats

S1: 75 Reps , S2: 50 Reps

Goal: Sub 20, Time Cap, 25 min


Angie is a classic CrossFit benchmark.  The first two movements of this workout are the sticking point.  Break up the reps into manageable sets while staying away from going to failure.  Once you get to the sits ups and squats… try not to stop! 

TRIAT | NEWS

No open gym tonight. Tomorrow we’ve got class at 9am and then come out if you can and cheer on Bayley, Jonathan and Nathan at the Energy Games at River Oaks Elementary!!

WEDNESDAY 181114

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“Spacer”

2 Teams, funnel Style:

15 Minutes for completed rounds:

:30 Bike Sprint

1x Sled Lap

6 DB Burpee Box Overs 

RX: 24/20, 50/35

*Once the equipment in front of you is clear, you can go.  

Dumbbell Burpee Box Overs!

Efficiency Tips: The burpee box step over can be hard in terms of always hanging on. Try this… step over, then set the DBs down before going into the burpee. This helps save your grip and gives you a little time without loading.

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MONDAY 181112

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Veteran's Day Hero WOD: “Nutts"

For time:

10 Handstand Push-Ups or Pike Push Ups

15 Deadlift (250/175#)

25 Box jumps (30/24")

50 Pull-ups

100 Wallballs (20/14#)

200 Double-unders

Run 400 meters w/ (45/25# Plate)

Today, we honor our Veteran’s with the CrossFit hero workout “Nutts”.  These workouts are always challenging but if we scale appropriately you can absolutely get through this! 

Scaling Options: 205/145 or 135/95 DL, 24/20 BJ, 14/10 WB, 100 DU or 300 SU

 Take this on anytime this week. Record your score and we will re-test in a month!

Take this on anytime this week. Record your score and we will re-test in a month!