CrossFit Trafford – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here— Intermediate[…]
CrossFit Trafford – CrossFit Warm-up Back Squat Warm-up (No Measure) 100 Skips (Single Under) 3 Rounds 20 Walking Lunges 10 PVC Back Squat 10 KB Swings Weightlifting Back Squat (20-15-10-5-5-5-5-5) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Power Clean 40/20kg Burpee Over the Bar
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) Tabata – Alternating Movements: – Plank Shoulder Taps – Kart Wheels Weightlifting Push Press (5-5-5-5-5) Metcon Metcon (Time) 5 Rounds of: – 8 Push Press – 30 Russian Twists – 40m Sprint Metcon (No Measure) Partner band-resisted sprints, 40m x 6 each
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 4 Rounds of: – 10m of Bear Crawl – 10m of Burpee Broad Jump Weightlifting Superset Bench(ish)… Superset, 5 Rounds of: – Floor Press x5 – AMRAP Press-ups Metcon Metcon (Time) 50 KB swing Buy In 21-15-9-3 – Push Press – Jump Lunges 50 KB Swing Cash[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 100 skips Mobility Drill 3 Rounds of: – 10 Single Leg Deadlift /each leg – 20 Walking Lunges w/ Arms Overhead Weightlifting Deadlift (GVT 10×10 w/ Strict 60sec Rest Periods) Metcon Metcon (Time) 6 Rounds of: 15 Knees to Elbows 30 second press up plank hold 100m[…]
CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High knees Chicken feet Butt flicks Small skips High skips Lunge jumps Lizard Crawl Weightlifting Kettlebell Clean & Press Complex (5×5,5/arm) KB Complex – 5x 5 Cleans THEN 5 Presses Perform the full complex and then swap arms. Metcon Metcon (AMRAP – Rounds and Reps) 12[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 2x – 100 Skips – 10 Ring Rows – 5 Inch Worms w/ Press-up Gymnastics Pull-ups (5×5 @1241) Progressions: – Standing on feet – Standing on toes – Strict dead hang Weighted Pull-ups (5×5 @1241) Metcon IF Gym B2 (3 Rounds for reps) 1 Min of KB[…]
CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 4 Rounds of: – 10m of Bear Crawl – 10m of Burpee Broad Jump Weightlifting Superset Bench(ish)… Superset, 5 Rounds of: – Floor Press x5 – AMRAP Press-ups Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
CrossFit Trafford – CrossFit Warm-up Back Squat Warm-up (No Measure) 100 Skips (Single Under) 3 Rounds 20 Walking Lunges 10 PVC Back Squat 10 KB Swings Weightlifting Back Squat (20-15-10-5-5-5-5-5) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Power Clean 40/20kg Burpee Over the Bar
CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 400m Row, then 3 Rounds of: 10 Ring Rows 20m Lizard Crawl Gymnastics Pull-ups (5×5) Weighted Pull-ups (5×5) Metcon Metcon (Time) Complete the following as fast as possible: 20 goblet squats 8 wall-ups 15 goblet squats 6 wall-ups 10 goblet squats 4 wall-ups 5 goblet squats[…]