19-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 Air Squats 10 Dumbbell Shrugs 5 Burpees Weightlifting Hang Clean w/ Dumbbells (GVT 10×10, 60 seconds rest) Metcon The JK (Time) 18-12-16 Deadlift Box Jump Calorie Row75%[…]

17 – December-2016 – CrossFit

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 (Distance) Partner WOD 17 Min AFAP Max Distance Farmers carry 200m Run Relay EMOM 5 Squat Thrusts

16 – December – 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[…]

15-December-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Row Coach Led Hip Prep Drill Back Squat WOD Warm-up Metcon Metcon (Time) Perform 100 Back Squats (from the rack) for time. Every time you pause you must row 10 cals. Squat must break parallel for the rep to count – use a Medball for a[…]

06 – 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 Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-upsIn honor of U.S. Army Specialist Christopher “Gator” Gathercole,[…]