31-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run 2 Rounds of 3 A-Frame Press-ups 6 Push Jerks (Empty Bar) 9 Deadlifts (Empty Bar) 12 Alt. Backward Lunges Metcon Metcon (Time) 3 Rounds Partner 400m Med Ball Carry IGYG 5 Pull Ups 10 Press Ups 15 Squats 4 mins to find 4 RM Deadlift[…]

30-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Groin Mobility Shoulder Mobility COACH LEAD – BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock) Metcon Metcon (No Measure)[…]

29-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Glute Mobility – 20 Rotation – 20 Forward 3 Rounds of: 20 Walking Lunges w/ Hands OH 15 Red Band Chest Press Warm-up your deadlift / FP as per the WOD weights Metcon DB Kind’a Linda (Time) Complete the following for time: 10-9-7-8-6-5-4-3-2-1 Deadlift @1.5[…]

28-March-2018 – CrossFit

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 10 Scap Pull-ups 10 Ring Rows w/ Slow Lowering 10 KB Swings Gymnastics Negative Pull-up (5 x Failure OR Max 10 Reps) Jump Pull Up w/ 4 second lowering 5xFailure on a 3 Min rolling clock. Your score is your lowest[…]

28-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility 3 Rounds of: 10 Scap Pull-ups 10 Ring Rows w/ Slow Lowering 10 KB Swings Gymnastics Negative Pull-up (5 x Failure) Jump Pull Up w/ 4 second lowering 5xFailure on a 3 Min rolling clock. Your score is your lowest set! Metcon Metcon (Time) In[…]

27-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip & Groin Mobility Shoulder Mobility 5 A-Frame Press-ups 10 Air Squats 5 A-Frame Press-ups 10 PVC O/Head Squats 5 A-Frame Press-ups 10 Light O/Head Squats Tek>20kg Weightlifting Overhead Squat (5-5-5-5-5) Rolling 3 minute clock – You will have a 3 minute window to perform your set[…]

26-March-2018 – CrossFit Games Open 18.5

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Groin Mobility 3 Rounds of 10 Standing Pull-ups 10 PVC Thrusters 15 KB Swings Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6[…]

24-March-2018 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Run 2 Rounds of 10 A-Frame Press-ups 10 Sit-ups 20 Alt. Backward Lunges Forward roll tekkers! Metcon Metcon (Time) Partner Adrian – IGYG (45 Min Cap) 7 Rounds of: 3 Forward Rolls 5 Wall Walks 7 T2B 9 Box JumpsOnly one athlete works at a[…]

24-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds of 10 A-Frame Press-ups 10 Sit-ups 20 Alt. Backward Lunges Forward roll tekkers! Metcon Metcon (Time) Partner Adrian – IGYG (45 Min Cap) 7 Rounds of: 3 Forward Rolls 5 Wall Walks 7 T2B 9 Box JumpsOnly one athlete works at a time.[…]

23-March-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Hip / Groin Mobility Shoulder Mobility COACH LEAD – BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Weightlifting High-Hang Snatch (8-6-3-3-3 on a 3 Min rolling clock) Metcon Metcon (2 Rounds[…]