1-February-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 15/arm Gondola Punts 15 Red Band Chest Press 15 Red Band Pull Apart 20 Plank Shoulder Taps 15-30: Bench Press (10-10-3×5 w/ 3 Min Windows) 30-35: WOD / Skill Prep (No Measure) 35>: Metcon (Time) 100m Farmers Carry 40kg/25kg DBs 40[…]

31-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-8: Warm-up (No Measure) 2 Rounds of: 5 Squat Get-ups 5 A-Frame Press-ups 8-18: WOD / Skill Prep (No Measure) DB Clean & Push Jerk Drills 18-20: Dry Run (No Measure) 20-49: Metcon (No Measure) E2MOM for 16 Mins 8 DB ‘Squat’ Cleans 6 DB[…]

24-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-12: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg KB[…]

29-January-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) DU – Penguin Jumps Press-ups – Full – Down full, return on knees – Knees Ring Row – Move feet back K2E – Knee to Bicep – High Knee Raise 5-10: Warm-up (No Measure) Dynamic – 40m Walking Lunges – 40m Bear Crawl –[…]

29-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) DU – Penguin Jumps Press-ups – Full – Down full, return on knees – Knees Ring Row – Move feet back K2E – Knee to Bicep – High Knee Raise 5-10: Warm-up (No Measure) Dynamic – 40m Walking Lunges – 40m Bear Crawl – 40m[…]

28-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) Points of Performance of Clean, Cluster & Thruster 5-15: Warm-up (No Measure) 20 Alt. Lat Lunges w/ Floor Tap 10 Air Squats —- Clean Tekkers Thruster Tekkers 15-30: Complex: Clean, Cluster, Thruster (1-1-1-1-1 w/ 3 Min Clock) Full depth must be achieved for each movement.[…]

26-January-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 15/arm Gondola Punts 15 Red Band Chest Press 15 Red Band Pull Apart 20 Plank Shoulder Taps Overview of Bench 15-30: Bench Press (10-10-3×5 w/ 3 Min Windows) 30-35: WOD / Skill Prep (No Measure) Metcon (Time) 30-20-10 Wall Balls[…]

26-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 15/arm Gondola Punts 15 Red Band Chest Press 15 Red Band Pull Apart 20 Plank Shoulder Taps Overview of Bench 15-30: Bench Press (10-10-3×5 w/ 3 Min Windows) 30-35: WOD / Skill Prep (No Measure) Metcon (Time) 30-20-10 Wall Balls 10/6kg[…]

25-January-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) You will work either MU or PU, depending on your current ability. 5-12: Warm-up (No Measure) Shoulder Mobility w/ PVC 15 Band Lat Pull-downs 10 Scap Pulls 10 Ring Pull-ups 3x Chin over bar hold 12-32: Pull-ups (5xMR w/ 2 Min Rest) Beg: Negatives (w/[…]

24-January-2019 – CrossFit Teens

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-12: Squat Hip Prep Drill (No Measure) – 10 Air Squats – 10 Prone Hip Rotations – clockwise & anticlockwise on each leg – 10 Grass Hoppers (thrust 3 times before each jump) – 20 Duck Walk Steps – 60 Sec Squat Hold 12/16kg[…]