31 – January – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 50 Single Unders 10 Med Ball Squats 15 Good Mornings Weightlifting Deadlift (5 x 3) Metcon Metcon (Time) 10 Rounds for Time: 3 Barbell GTOH 15 KB Swings Adv (RX): 60/45kg , 24/16kg Int: 45/30kg , 20/12kg Beg: 30/15kg , 16/10kg

30-January-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Row 2 Rounds of: 3 Inch Worms 5 Burpees 16 Walking Lunges w/ Hands Overhead Weightlifting Split Jerk Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Med Ball Cleans 3 Wall Balls 1 Burpee Over Med Ball

30-January-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run, then 2 Rounds of: 3 Inch Worms 6 Burpees 15 Walking Lunges Weightlifting Split Jerk (6-6-6-6-6 :: 5 sets of 6 reps) 6 Reps/ 3 per leg Metcon Metcon (Time) 5 Rounds for Time of: 200m Run 20 KB Snatch (alternating arms) 10 Curtsey Lunges[…]

28-January-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 15 KB Swings 10 Close Grip Press Ups 10 Box Dips Gymnastics Ring Dips (5-5-5-5-5) Matador Dips (5-5-5-5-5) Scale to Box Dips if needed. Then superset with Tricep OH Extensions to FAILURE. (In the words of CT Fletcher…..Stupid Pump) Metcon Metcon (AMRAP – Rounds and[…]

27-January-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Min EMOM ‘Death By’ – 1-2-3-4-5 Reps of: Air Squat Burpee A-Frame Press-up Weightlifting Overhead Squat (5-5-5-5-5) CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Scale: 90 Single Unders Adv (RX): 35/25kg Int: 27.5/20kg Beg:[…]

26-January-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up – EMOM ‘Death By’ (No Measure) Burpee Press-up Superman Back Raise Air SquatFirst minute starts with 1 rep of each, second minute 2 reps… Gymnastics Lat Pull Down Using a PVC Pipe / barbell attached to pull-up bar with bands. Metcon Metcon (Time) 5 Rounds of: 3000m Row[…]

26 – January – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 rounds of 10 air squats 5 Burpee Broad Jumps 16 walking lunges w/ hands OH Gymnastics Box Jumps (For Height) (Distance) 5-5-5-5-5 Metcon Metcon (2 Rounds for reps) 6 Min AMRAP – In Pairs – Alternate Movements 30m Farmers Carry AMRAP KB Swings Rest 2 Mins[…]

25 – January – 2016 – CrossFit

Review Android Smartphone CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Warm up: 2 rounds of 100m row Rowling, Burpees for reps over/under Then 2 rounds 10 light wall balls 10 light dumb bell rows 10 light dumb bell reverse fly Weightlifting Single Arm DB Rows (5X8) Single Arm DB Rows (Rest on plyo box)[…]