30 – December-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Run 400m Then 3 Rds of; 15 KB Swings (16/12) 10 DB Front Rack Squats 10 Squat Thrusts Then run 200m to finish Weightlifting Floor Press (3 x 5) Metcon Goodbye 2016 (Time) In Partners; (You MUST partner with someone you have never trained with before) In[…]

29 -December-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 Good Mornings (20/15kg) 10 Single Leg Deadlifts 5 Burpees Weightlifting Deadlift (3 x 5) Metcon Christmas Killer (Time) 1 Mile Run 25-15-5 Box Jumps (24/20) Deadlifts (60/40kg)[…]

28 – December-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Light Wall Balls 15 Light KB Swings 5 Inch Worms w/ Pres-up Weightlifting Pull Up Accessory Work 5 rounds Seated Rows – Resistance Band/PVC – 15 reps Straight into Single Arm Rows – 12 reps Straight into Seated Shoulder Press (DB/KB) 12 reps Rest[…]

23 – December – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Medball Tennis If the ball touches the floor or If the ball is not thrown correctly ie squat then throw, there’ll be an exercise penalty. Metcon 12 Days of Christmas (CF Trafford) (Time) 1 Sumo High Pull 2 Thrusters 3 push press 4 Power Cleans 5 snatches[…]

22-December-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds PVC Pipe Round the Worlds 10 Press Ups 5 Inch Worms PVC Pipe Frontal Raises Gymnastics Dip Day (Scale to Matadors/Boxes) 5 Rds of; Ring Holds to failure Then 5 Ring Dips Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 20 Air Squats[…]

21 – December-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Light Wall Balls 15 Light KB Swings 5 Inch Worms w/ Pres-up Weightlifting DB Thrusters (5-5-5-5-5) Metcon Metcon (Time) In Partners….Complete; 400m Run Together 100 See-saw Back Squats (60/45) 75 See-saw Burpees 50 See-saw Pull-ups 25 In-unison Wallball 400m Run Together See-saw = partner[…]

20 – December 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 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups