21 – February – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 20 KB Swings (12/8kg) – Buy In 3 Rds 10 PVC SDHP 10 Scapular Pull Ups 20 KB Swings (12/8kg) – Check out Weightlifting Sumo Deadlift High Pull (20-15-10-10-10) Metcon Metcon (Weight) 10 Min EMOM 5 Box Jumps 1 Deadlift /w Controlled Decent! Adv (RX): 1.5x Body[…]

20-February-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up “Squat” Clean Warm-up (No Measure) 10 Air Squats 20 Walking Lunges Group Med Ball Clean Drills Weightlifting Squat Clean (5-5-5-5-5) Metcon Metcon (2 Rounds for reps) Tabata: Plate GTOH Rest 2 Mins Plate Ab-mat Sit-up (hug the plate)Adv (RX): 20/15kg Int: 15/10kg Beg: 10/5kg

18-February-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Hungry Hippos (No Measure) Hungry Hippos Weightlifting Push Press – Dumbbells (5-5-5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 5 Box Jumps 5 Goblet Squats 25 Double Unders / 50 Singles Skill Squat Sit-down / Get-up (5/leg)

17 – February – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) Stagger starts 2 Rds 300m Row 3 Press Ups 6 Sit Ups 9 Wall Balls Gymnastics Pull Ups 10 mins to work on Pull Up tekkers. Score is highest number of reps unbroken. Gymnastics Double Unders 10 Mins to work on DU Tekkers Score is highest number[…]

15 – February – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 200m Run – Buy In 3Rds 12 DB Bent Over Rows 6 A Frame Press Ups 3 Burpees 200m Run – Check Out Weightlifting Pec Punisher Tri-Sets 5 Rds of: – Max Rep DB Floor Press – Max Rep Ring Press-up – Max Rep H/R Press-upsThe aim[…]

13-February-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3 Rounds of Rowling Then, 3 Rounds of: 10 PVC Good Mornings 10 PVC Deadlift 20 Walking Lunges – Hands over head Weightlifting Deadlift (5-5-5-5-5) Metcon Sale Sharks Row (Distance) 6 Rounds: Row for 30 Seconds Rest for 30 Seconds In the row period, row as[…]

14 – February – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 20 KB Swings (12/8kg) – Buy In 3 Rds 10 PVC SDHP 10 Scapular Pull Ups 20 KB Swings (12/8kg) – Check out Weightlifting Sumo Deadlift High Pull (20-15-10-10-10) Metcon Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD[…]

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10 – February – 2016 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 15 KB Swings 10 Close Grip Press Ups 10 Box Dips Gymnastics Ring Dips (5-5-5-5-5) Matador Dips (5-5-5-5-5) Scale to Box Dips if needed. Then superset with Tricep OH Extensions to FAILURE. (In the words of CT Fletcher…..Stupid Pump) Metcon Metcon (3 Rounds for reps)[…]