Stations!

Posted September 27, 2013 by Dan Broughton & filed under Kinetic Bootcamp.

After bootcamp, come by CrossFit Trident and watch two of your coaches compete for the SuperFit DC title! You can never have enough support.

Saturday, September 28th, 2013

30 sec on, 15 off

3 rounds

Burpees

KBS

Step ups

HR push ups

Mountain climbers

WB slams

DB push press

Air squats

Wednesday, October 9th

Front Squat – 5 Rep Max Test

Every 3 minutes, for 12 minutes (4 sets) 20/15 Calories of Assault Bike 10 Burpee Box Jump-Overs 24″/20″ | 20″/16″ | step overs

Workout – looking for about 45-60s rest here. Classes larger than 6 should be able to stagger start times by 1:30.

Posted in Workout of the Day | Comments Off