22-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of 10 Good Mornings 20/15kg 15 Russian KB Swings 20 Train Track Lunges 10-15: WOD / Skill Prep (No Measure) Sumo DL PoP Drills / Overview 15-35: Sumo Deadlift (8-6-3-3-3 w/ 4 min clock) 35-40: WOD / Skill Prep[…]

21-March-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 5 Inch Worms w/ Press-up 5 A-Frame Press-ups 20m Bear Crawl 10-30: Shoulder Press (10-10-3×10 w/ 4 min clock) Buddy up and rack share. 30-35: WOD / Skill Prep (No Measure) 35>: Metcon (3 Rounds for reps)[…]

21-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds of: 5 Inch Worms w/ Press-up 5 A-Frame Press-ups 20m Bear Crawl 10-30: Shoulder Press (10-10-3×10 w/ 4 min clock) Buddy up and rack share. 30-35: WOD / Skill Prep (No Measure) 35>: Metcon (3 Rounds for reps) 3[…]

20-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) Mobility – Glute / Hip – Hammy 10-20: Warm-up (No Measure) 400m Run, then 2 Rounds of: 16 Walking Lunges w/ Hands O/H 10/Leg KB SLDL 20 SUs 20-25: WOD / Skill Prep (No Measure) 25>: Metcon (Time) Complete the following[…]

19-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) 2 Rounds: 16 Back Step Lunges 5 A-Frame Press-ups 10-15: WOD / Skill Prep (No Measure) PVC Split Jerk Drills 15-36: Clean and Jerk (1-1-1-1-1-1-1 w/ 3 min clock) 36-40: WOD / Skill Prep (No Measure) 40-57: Metcon (Time) In under[…]

18-March-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 2 Min Bike / Ski Erg – Easy Pace Shoulder Mobility 10 Scap Pull-ups 10 Band Lat Pull-downs 15-30: Snatch (WORKSHOP) CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then,[…]

18-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 2 Min Bike / Ski Erg – Easy Pace Shoulder Mobility 10 Scap Pull-ups 10 Band Lat Pull-downs 15-30: Snatch (WORKSHOP) CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest[…]

16-March-2019 – CrossFit

CrossFit Trafford – CrossFit Teens 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 3 Rounds of 10m Bear Crawl 10m Walking Lunges 15 KB Swings 5 Inch Worms 28-30: Dry Run (No Measure) 15-28: WOD / Skill Prep (No Measure) 30>: Naughty Forty (Time) 40 Thrusters (42.5/25kg) 40 Sit Ups 40 Box Jumps[…]

16-March-2019 – CrossFit

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 3 Rounds of 10m Bear Crawl 10m Walking Lunges 15 KB Swings 5 Inch Worms 28-30: Dry Run (No Measure) 15-28: WOD / Skill Prep (No Measure) 30>: Naughty Forty (Time) 40 Thrusters (42.5/25kg) 40 Sit Ups 40 Box Jumps 40[…]

16-March-2019 – CrossFit Strongman

CrossFit Trafford – CrossFit Strongman 0-5: Briefing / Scaling (No Measure) 5-12: Warm-up (No Measure) 2 Min Row – Easy pace 3 Rounds of 10 Deadlift 20/15 15 Russian KB Swings 12-15: WOD / Skill Prep (No Measure) 15-30: Farmer’s Carry (20m-20m-20m-20m-20m – 3 Min Clock) 30-32: WOD / Skill Prep (No Measure) 32-52: Deadball[…]