23 – September-16 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Air Squats 10 Good Mornings (20/15kg) 15 KB SwingsPLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Weightlifting Deadlift (15-10-5-5-5-5-5) PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Metcon Metcon (AMRAP – Rounds[…]

22-September-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then 3 Rounds of: 10 Air Squats 20 Walking Lunges 5 Inch Worms Weightlifting Back Squat (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) Tabata Burpees Skill Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4.[…]

22-September-2016

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Group Squat Mobility – 10 Air Squats – 4x Adductor Contract / Relax – Hip Circles – 10 Grass Hoppers – 20 Duck Walks – 10 Over / Under the Fence – 10 Air Squats Metcon Metcon (Time) 50m Bear Crawl 50 Jump Squats 50 K2Es 50m[…]

21-September-16 – CrossFit

Announcements End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 15 Ring Rows 10 Press Ups 5 A Frame Press Ups Weightlifting Shoulder Press G.V.T. – Strict 1 min rest/Round Metcon Metcon (Time) 21-15-12-9 Box Jumps/Step Ups – Kettlebell Swings 5 mins rest Rolling clock –[…]

20-September-16 – CrossFit

Announcements End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Banded Lat Stretches 20 Plate Figure of 8 Gymnastics Kip Pull Up/ Pull Up progressions (Max Reps) – 30 Second Hold – Initiate movement from shoulders – Dead Stop Metcon Metcon (2 Rounds for reps) 5[…]

17-September-2016 – CrossFit Teens

Announcements End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up – Small Skips – Butt Kicks – High Knees – Toy Soldiers – Ankling (1/2 Distance) – Bear Crawl – BIG Skips Gymnastics Max Distance Broad Jump (Distance) Max Height Box Jump (Distance) Max Height Vertical[…]

09 – September-16 – CrossFit

Announcements End of Summer Social Saturday 24-Sep http://bit.ly/ifgym-24-sep CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Air Squats 10 Good Mornings (20/15kg) 15 KB SwingsPLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO LIKES TO COMPLAIN!!!!! Weightlifting Deadlift (15-10-5-5-5-5-5) PLEASE DO NOT DROP BARS – WE HAVE A NEIGHBOUR WHO[…]