13-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility – 5 Around the Worlds /direction – 10 Pass Throughs – 20 Gondola Punts /arm Dynamic Warm-up – High Knees – Bum Kicks – Toy Soldiers – Small Skips – Chicken Feet – Long Skips Calf Mobility – Rotations – Around the Clock /side –[…]

12-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Shoulder Mobility w/ PVC – 5 Arounds the worlds /side – 10 Dislocates – 20 Gondolas 20 Backwark alt. Lunges 15 KB Swings 5 A-Frame Press-ups Weightlifting Split Jerk (5-5-5-5-5 from Rack on a 4 min rolling clock) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP[…]

9-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Dynamic Warm-up Metcon Smykowski (Time) For Time: Run 6k 60 Burpees Pull-upsIn honor of U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH, was killed on June 6, 2006To learn more about Smykowski click hereTo run the 6km you will do the following: Step 1:[…]

7-June-2018 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Mobility – Hip / Glute – Groin – Shoulders COACHED BURGENER W/UP – Down and “FINISH” – Elbows High and Outside – Muscle Snatch – Snatch Lands – 2″, 4″ & 6″ – Snatch Lands – Full Depth (Min 5 reps of each) Metcon Partner Heavy Viking[…]