CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip Mobility 3 Rounds of: 5 Inch Worms 10 Hanging Knee Raises 10 Ring Rows Metcon Baseline from Hell (Time) 5 Rounds of: 400m Run 10 Pull-ups 20 Press-ups 30 Sit-ups 40 Air Squats Rest 3 MinutesRx: Meet all required movement standards for every rep Scale: Standing[…]

CrossFit Trafford – CrossFit Teens 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)[…]

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[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds of: 20 Walking Lunges 10 Sit-ups 10 DB Power Cleans Metcon Perform 17.2 w/ Dumbbells 22.5/15kg (12 Minutes) Rest 5 Mins Perform 17.5 w/ Dumbbells 15/10kg CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge[…]

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 (Time) 9 Deadlifts 27 Wall Balls 400m Run 12 Deadlifts 21 Wall Balls 400m Run 15 Deadlifts 15[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 5 Inch Worms w/ Press-up 5 ‘light’ DB Push Press Weightlifting Push Press (15 Mins to work to a 5RM) Perform 5-5-5-5-5, a set every three minutes. You will use this 5RM weight in the WOD. Metcon Betty (Time) 5 Rounds For[…]

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of 10 Light DB Cleans (Squat) 10 Standing Pull-ups 5 A-Frame Press-ups Metcon Santiago (Time) 7 Rounds for time: 18 Dumbbell Hang Squat Clean, 35# 18 Pull-ups 10 Power Clean, 135# 10 Handstand Push-upsIn honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois,[…]

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)[…]

CrossFit Trafford – CrossFit Strongman Warm-up Warm-up (No Measure) 2 Min Row – Steady Pace Hip Mobility 3 Rounds of: 10 Air Squats 10 DB B/O Row 15 KB Swings Atlas Stone Tekkers (10 mins) Weightlifting Atlas Stone – G2S (MR-MR-MR-MR-MR) On a 5 minute rolling clock, perform your lifts and then rest. (25 mins)

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Run Hip Mobility Groin Mobility 3x 10 PVC Front Squats 5 A-Frame Press-ups Thruster Tekkers Metcon Omar (Time) For Time: 10 Thrusters, 95# 15 Bar-Facing Burpees 20 Thrusters, 95# 25 Bar-Facing Burpees 30 Thrusters, 95# 35 Bar-Facing BurpeesIn honor of U.S. Army First Lieutenant Omar[…]