20-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 Metcon (Time)[…]

19-April-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row ——— 3 Rounds of: 10 PVC Good Mornings 10 PVC Deadlifts 10 KB Swings Weightlifting Deadlift (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Burpees 5 Muscle-up Stands from Squat

19-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[…]

18-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 Deadlift (5-5-5-5-5) Metcon Metcon (AMRAP – Reps) For TOTAL Reps, with a rolling clock: 0 to 2 Minutes AMRAP Sit-ups 2 to[…]

15-April-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5 Rounds of Rowling, Burpee for every metre under / over 100m Front Squat Tekkers with PVC Pipe Weightlifting Front Squat (3×5) Metcon Metcon (No Measure) EOMOM for 16 Minutes – 5 Goblet Squats – 5 Banded Pull-ups

15-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 ) Metcon Metcon (AMRAP – Reps) 12 min running clock 1min[…]

13-April-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5 Rounds of Rowling, Burpee for every metre under / over 100m Front Squat Tekkers with PVC Pipe Weightlifting Front Squat (5-5-3×5) Metcon Metcon (No Measure) EOMOM for 16 Minutes – 5 Goblet Squats – 5 Banded Pull-ups

13-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) For Time; 20 Deadlifts Run 400m 20 KB swings (24/16kg) Run 400m 20 Burpees Run 400m 20 Box jumps (24″)[…]

12-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[…]

12-April-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 300m Row 20 Plank Shoulder Taps 200m Row 10 Press-ups Gymnastics Ring Muscle Up Progression – The Pull (No Measure) Muscle Up Progression Work (5×3) – Pull to stand from squat – Pull to stand from laces – Pull to stand with heels out frontBefore you[…]