29-April-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 10 A Frame Press Ups —- 3 Rounds of: 3 Inch Worms 6 Bent over Rows (DB) 9 PVC Pipe Dislocates —- 10 Hindu Press Ups Gymnastics Handstand Progressions – Pike Round the Worlds Handstand Push-ups (Wall Walk Technique & Kick Up Technique ) Metcon ‘Easy’[…]

29-April-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 10 A Frame Press Ups —- 3 Rounds of: 3 Inch Worms 6 Bent over Rows (DB) 9 PVC Pipe Dislocates —- 10 Hindu Press Ups Gymnastics Handstand Push-ups (Wall Walk Technique & Kick Up Technique ) Handstand Progressions – Pike Round the Worlds Metcon Mary (AMRAP[…]

28-April-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rds 50 SUs 20 Backward Lunges 10 Med Ball Cleans Weightlifting Front Squat (5-5-5-5-5) Bar STARTS on the floor. You must clean the bar to the Front Rack Position. Metcon Metcon (Weight) 2 Rounds of 5 Strict Press 30 Second Hold Overhead 1min rest/ Rd 2[…]

27-April-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3rds of 20 Russian Swings 12 Back Extensions 5 Arches & Hollows Gymnastics Core Crusher *The aim is to make passing wind a chore!!! Metcon Metcon (Time) 30 Min Time Cap 1 mile Run 50 Press Ups 50 KBs 30 Press Ups 30 KB’s 10 Press Ups[…]

26-April-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 30 KB Swings —- 3 Rounds of: 10 Scap Pull Ups 10 Ring Rows 10 Wide Press Ups —- 30 KB Swings Gymnastics Ring Muscle Up Progression – The Pull (No Measure) Muscle Up Progression Work (5×3) – Pull to stand from squat – Pull to stand[…]

25-March-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility — 3 Rounds of: 10 Good Mornings (PVC then 20/15kg Bar) 15 KB Swings 20 Walking Lunges — 400m Run Weightlifting Barbell Bent Over Row 15 min to set a 3RM 10-8-6-4 then 3×3 Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Box Jumps Sit Ups 25[…]

24 – April-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up “Squat” Clean Warm-up (No Measure) 10 Air Squats 20 Walking Lunges Group Med Ball Clean Drills Weightlifting Squat Clean (5-5-5-5-5) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsAdv (RX): 60/40kg 1): 40/30kg 2): 25/15kg

22-April-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Weightlifting Push Press – Dumbbells (5-5-5-5-5) Metcon Metcon (2 Rounds for reps) 4 Min AMRAP 5 DB Thrusters Bear Crawl 3 Min Rest 4 Min AMRAP 5 Burpees Bear Crawl

22-April-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3rds of 20 Russian Swings 12 Back Extensions 5 Arches & Hollows Gymnastics Core Crusher *The aim is to make passing wind a chore!!! Metcon Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL)[…]

21-April-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2 Rds 50 SUs 20 Backward Lunges 10 Med Ball Cleans Weightlifting Front Squat (5-5-5-5-5) Bar STARTS on the floor. You must clean the bar to the Front Rack Position. Metcon Metcon (Time) For time; 150 KB Swings 2 Burpees EMOM REST for 3 mins minimum after[…]