1-February-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility Groin Mobility 100 Single Unders 2x 10 Sit-ups 10 KB Swings 10 Broad Jumps Metcon Metcon (2 Rounds for reps) Partner – You will both complete the full rep scheme movement by movement IGYG 15 Minute AMRAP 5 T2B 5 Box Jump 24/20″[…]

31-January-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds 10 Burpees 20 Walking Lunges 10 KB Sumo Squats Weightlifting Front Squat w/ Pause (10-6-5×3) @15X1 3 Minute Rolling Clock (21 Minutes) Metcon Metcon (3 Rounds for reps) Triple Tabata (14 Mins) 1. Barbell STOH 2. Barbell Hi-Pull 3. Barbell Renegade Twist

31-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Walking Lunges 15 KB Swings 10 KB Sumo Squats Weightlifting Front Squat w/ Pause (10-6-3-3-3-3-3) @15X1 3 Minute Rolling Clock (21 Minutes) Metcon Metcon (3 Rounds for reps) Triple Tabata (14 Mins) 1. Barbell STOH 2. Barbell Hi-Pull 3. Barbell Renegade Twist

30-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 15 KB Swings 20 Walking Lunges w/ Hands OH 6 Turkish Get-ups 10 Minutes to warm-up your DL to 80% of your 1RM. Use the following reps: 10-8-6-3-3-3-1 Metcon LUMBY (AMRAP – Rounds and Reps) 28 Minute AMRAP of: 1 Deadlift @ 80% of[…]

29-January-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Dynamic Warm-up – High Knee Hop – Toy Soldiers – Chicken Feet – Walking Lunge – Bear Crawl – Inch Worm Metcon Luce (Time) With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 SquatsIn honor of Captain Ronald G. Luce, 27,[…]

29-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf Mobility Shoulder Mobility Dynamic Warm-up – High Knee Hop – Toy Soldiers – Chicken Feet – Walking Lunge – Bear Crawl – Inch Worm Metcon Luce (Time) With a 20# Vest 3 Rounds for time of: 1000m Run 10 Muscle-ups 100 SquatsIn honor of Captain Ronald[…]

26-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling…… Metcon Infiniti Fitness B1 (Time) 21 KB Swing 3 Burpee 18 KB Swing 6 Burpee 15 KB Swing 9 Burpee 12 KB Swing 12 Burpee 9 KB Swing 15 Burpee 6 KB Swing 18 Burpee 3 KB Swing 21 BurpeeRest 5 mins then[…]

25-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility 3 Rounds 15 KB Swings 10 KB Shrugs 10 Ring Rows Front Rack Mobility Points of Performance overview Weightlifting Power Clean (5-5-5-5-5 T&G) You will have a three minute window to perform your set, rest and increase weight for the next set. (15 Mins) Metcon[…]

24-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) In partners; 2 Rounds each 1 person row 300m 1 person 9 Scap Pulls 6 Deadlifts – Empty Bar 3 Wall Balls Metcon Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75#[…]

23-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Walking Lunges 15 KB Swings 10 KB Sumo Squats Weightlifting Front Squat w/ Pause (10-6-3-3-3-3-3) @15X1 3 Minute Rolling Clock (21 Minutes) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 1 Snatch 3 Muscle Snatch 6 Over Head Lunges 200m[…]