23-November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Wall Balls 15 KB Swings 20m Bear Crawl Weightlifting DB Thrusters (5-5-5-5-5) Metcon Metcon (Time) RUN BMC: “For Time” 30 Min Time Cap!!!! 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-Ups 50 Air Squats 400m Run 2 Rounds of Mary:[…]

23-November-2016

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mixed Tabata: – A-Frame Press-ups – Sit-ups Metcon Metcon (No Measure) EMOM for 10 Minutes 5 Dumbbell Shoulder Press 1 Gasser with Down & Up Metcon (AMRAP – Reps) Tabata Skipping

22-November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 PVC Pipe Round the worlds 15 Ring Rows 10 Press Ups 10 Box Dips Gymnastics L-Sit Hold Max Duration L-Sit Hold Metcon Metcon (AMRAP – Rounds and Reps) 3 Rds In 2 mins complete 20 Russian Twists 8 Barbell GTOH (60/40kg) Rest 2 mins[…]

21-November-2016

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Mixed Tabata: – A-Frame Press-ups – Sit-ups Metcon Metcon (No Measure) EMOM for 10 Minutes 5 Dumbbell Shoulder Press 1 Gasser with Down & Up Metcon (AMRAP – Reps) Tabata Skipping

21-November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Posterior Chain / Hip Mobility using a plyo box – 20 reps of each movment per leg, then: 3x 10 Air Squats 10 Dumbbell Shrugs 5 Burpees Weightlifting Hang Clean w/ Dumbbells (GVT 10×10, 60 seconds rest) Metcon Metcon (Time) 5 Rounds for Time of: 8 Hang[…]

19-November-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row Mixed Tabata of – Alternating Lunges – KB Swings (light) Weightlifting Sumo Deadlift High Pull (Tekkers) Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 3 KB Sumo Deadlift 3 Burpee Broad Jumps 3 KB Sumo Deadlift 6 Burpee Broad Jumps 3 KB Sumo Deadlift[…]

19-November-2016 – CrossFi

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 10 Red Band Pec Stretches 10 PVC Pec Stretches 10 Dips 10 Bent over rows Weightlifting Bench Press (5×5) Metcon Metcon (AMRAP – Reps) Partner WOD 15 Min AMRAP 20 KB Swings Max Reps HRPUs

18-November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 5 Inch Worms w/ Press-up 10 Red Band Pull-aparts 10 Ring Rows (share the rings) Then on coach’s command – 3×30 Second bar hang Gymnastics Pull-ups (5×5) Strict Deadhang at Body Weight Top of feet on box – 3 second drop Standing on box[…]

17-November-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row Mixed Tabata of – Alternating Lunges – KB Swings (light) Weightlifting Sumo Deadlift High Pull (Tekkers) Metcon Metcon (AMRAP – Reps) 10 Min AMRAP 3 SDHP 3 Burpee Broad Jumps 3 SDHP 6 Burpee Broad Jumps 3 SDHP 9 Burpee Broad Jumps…

17-November-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Bear Crawl Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Rest (No Measure) REST FOR 8 MINUTES Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51,[…]