23 – June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Partner Warm Up 2 Rounds each of; 300m Row 5 Hang Power Cleans (Empty Bar) 5 Front Squats ( Empty Bar) 3-second hold at the bottom 10 Front Rack Barbell lunges Weightlifting ‘Squat’ Cleans (20-15-10-10-10) Metcon Metcon (Time) Squat Challenge Buy IN 3 mins Rest Partner WOD[…]

22-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling….. WARM UP GAMES ‘ROWLING’ Rules You need to hit 100m bang on. If you do everyone gets 5 Burpees. If you don’t you get 1 press up for every metre over or under. Gymnastics Handstands/Handstand Walks Metcon Metcon (Time) 21-15-9-15-21 Reverse Grip Bent[…]

21-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds of 5 Press Ups 5 Pike Press Ups 5 K2Es 5 Mins to Warm-up to working weight for the skill… Weightlifting Shoulder Complex (5 x 3-2-1) 5 Rds of 3 Strict Press 2 Push Press 1 Pusb Jerk 1 Bar only and you must complete[…]

19-June-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 200m Run 2x 10 PVC Good Mornings 15 KB Swings Dumbbell Snatch Tekkers – 5 Min to warm-up to your working weight for… Weightlifting Single Arm Dumbbell Snatch (GVT 10×10 w/ 60 Sec Rest) 5 with right arm, straight into 5 with left arm (or vice-versa)[…]

19-June-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2x 10 PVC Good Mornings 15 KB Swings Dumbbell Snatch Tekkers – 5 Min to warm-up to your working weight for… Weightlifting Single Arm Dumbbell Snatch (GVT 10×10 w/ 60 Sec Rest) 5 with right arm, straight into 5 with left arm (or vice-versa) Metcon[…]

17-June-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up Weightlifting Good Mornings (10-8-3×5) Metcon Metcon (AMRAP – Rounds) 16 Minute Ascending Ladder in Pairs – Each work at the same time alternating between the movements, with 2 Burpees EOMOM: Sit-up KB SwingYou may not start the next exercise until both partners have finished[…]

17-June-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2x 5 Roving Inch Worms 10 Backwards Lunges Gymnastics Gypsy GHD’s (5×10) GHD Technique work Metcon Metcon (AMRAP – Rounds) 16 Minute Ascending Ladder in Pairs – Each work at the same time alternating between the movements, with 2 Burpees EOMOM: Sit-up KB SwingYou may[…]

16-June-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobs – 10 Air Squats – Hip Rotations x10 both legs & directions – Grass Hoppers x10 – Duck Walk x10 – Over / Under Fence x8 – 10 Air Squats Shoulder Mobs – Band O/H 5×5 Sec Hold – 10 PVC Dislocates O/H Squat Pounts[…]

15-June-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Each In Partners (Share a rower) 300m Row 10 Bent Over Rows 10 Box Dips 10 Wide Press Ups Gymnastics Supine Ring Row (5 x 10) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

15-June-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds Each In Partners (Share a rower) 300m Row 10 Bent Over Rows 10 Box Dips 10 Wide Press Ups Gymnastics Supine Ring Row (5 x 10) Metcon Metcon (Time) Kind of “Helen” 6 Rounds for time of: 200m Run 10 KB Swings 6 Pull-ups