22-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf Mobility Dynamic Warm-up 5 Press Ups 10 Sit Ups 15 Squats Metcon Harrison (CrossFit Trafford) (Time) 2 Rounds For Time 22 Barbell Jump Squats (45/25kg) 1 Pull Up 19 Burpee Box Overs 83 Double Unders/166 Single Unders 35 Thrusters (45/25)

20-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 5 Rounds of Rowling…… Metcon Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To[…]

19-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Groin Mobility Sumo DL Points of Performance 3 Rounds of: 10 Sumo Deadlifts (Empty Bar) 10 Good Mornings 15 KB Swings Weightlifting Sumo Deadlift (5-5-5-5-5 T&G) You will have a four minute window to perform your set, rest and increase weight for the next set. (20 Mins)[…]

18-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility Groin Mobility 3 Rounds of: 10 Air Squats 5 Inch Worms w/ Press-up 5 A-Frame Press-ups Metcon Barbell Loredo (Time) 6 Rounds for time of: 24 Thrusters 20/15kg 24 Deficit Press-ups 20/15kg 24 O/H Alt. Lunges 20/15kg 400m Run

17-January-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 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 Metcon[…]

17-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[…]

16-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Calf Mobility Dynamic Warm-up 10 Scap Pulls 10 Ring Rows 10 Standing Pull-ups Metcon Bradley (Time) 10 Rounds for time of: 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secondsIn honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was[…]

15-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility: Hip Groin Rack Position Weightlifting Front Squat w/ Pause (10-6-3-3-3-3-3) @15X1 3 Minute Rolling Clock (21 Minutes) Metcon Metcon (Time) 25-20-15-10-5 (20 Min Cap) Floor Press 45/30kg Deadlift 100/70kgRx: As Above 2: FP 35/20 DL 60/45 1: FP 20/15 DL 45/35

13-January-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 20 Alt. Backward Lunges w/ PVC O/Head 10 PVC Split Jerks Weightlifting Split Jerk (3-3-3-3-3) Metcon MEG (AMRAP – Rounds and Reps) 25 Minute AMRAP 25 Jump Lunges 25 Press-ups 25 KB Swings 24/16kg 25 Sit-ups 25 Shoulder Press 45/30kg 25 Russian Twist[…]

12-January-2018 – HIIT

CrossFit Trafford – HIIT Warm-up Warm-up (No Measure) 2 Min warm-up pace row Metcon Metcon (No Measure) Perform a Gasser w/ Down/Up EMOM for 10 Mins – Aim is to maintain pace each round. Metcon (AMRAP – Rounds and Reps) 10 Min ascending ladder, ratio of 1:1:2 Cal Row Burpee KB Swing