26-July-2016 – CrossFit

Announcements Last week of the current cycle – PB TIME CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds of 5 Press-ups 5 A-Frame 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[…]

25-July-2017 – CrossFit

Announcements Last week of the current cycle – PB TIME CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Posterior Mobility 3 Rounds 15 KB Swings 20 Walking Lunges w/ Hands O/Head Warm up your hang clean Metcon Mongo 2017 (AMRAP – Rounds and Reps) 27 min AMRAP 1 Mile Run 25 Hang Power[…]

24-July-2016 – CrossFit

Announcements Last week of the current cycle – PB TIME 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[…]

22-July-2017 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) ROWLING Gymnastics Pull-ups (Kip Tekkers) Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP of: 800m Run 10 Deadlifts 800m Run 50 Sit-us

22-July-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) In Pairs – 1 Person Runs 200m, the other Rows, then swap. —– 3 Rounds of: 10 Scap Pull-ups 10 Ring Rows Gymnastics Pull-ups (Kip Tekkers) Metcon Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP of: 800m Run 10 Deadlifts 800m Run 50 Sit-usRX: 120/75kg 2:[…]

21-July-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run 2x 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 (5-5-5-5-5) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRX: 60/45kg 2: 45/35kg 1: 30/25kg

20-July-2017 – CrossFit

CrossFit Trafford – CrossFit Teens 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 (AMRAP – Reps) 5[…]

20-July-2017 – 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 (AMRAP – Reps) 5 Min[…]

19-July-2016 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rds of 5 Press-ups 5 A-Frame Press-ups 5 Hanging Knee Raises 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 Push Jerk Metcon Metcon (Time) 50 Jump Lunges[…]

19-July-2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds of 5 Press-ups 5 A-Frame 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 the whole[…]