30-March-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 15m Bear Crawl 20 Plank Shoulder Taps 15m Inch Worms w/ Press-up 5 A-Frame Press-ups Weightlifting Push Press – Dumbbells (5-5-5-5-5) Metcon Metcon (No Measure) 15 Min EMOM 5 Wall Balls 5 Jump Squats

30-March-17 – CrossFit Gymnasty

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rds 200m Row 30 second plank hold 15 Box Dips 10 Seated Shoulder Press (On the floor, legs stretched out in front of you) Gymnastics Core Time Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 200m Run 15 Plate GTOH 10 Sit Ups No[…]

29-March-2017 – CrossFit Games Open Teens 17.5

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 20 Single Unders 10 A-Frame Press-ups 10 Thrusters (First two rounds with PVC then with DBs) Metcon RX Weight: 43kg / 30kg Scaled Weight: 30kg / 20kg Teens Scaled Weight: 20kg / 15kg CrossFit Games Open 17.5 Teens 14-15 Scaled (Time) 10 rounds[…]

28-March-2017 – CrossFit

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of: 15 Sit Ups 15 KB Swings 15 PVC Good Mornings Weightlifting Sumo Deadlift High Pull (20-15-10-10-10) Metcon Metcon (Time) 15-12-9-6-3 Deadlifts Burpees – EOMOM 10 Sit Ups Rx – Bodyweight 1) 75% BW 2) 50% BW

27-March-2017 – CrossFit Games Open Teens 17.5

CrossFit Trafford, CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 4 Rounds of: 20 Single Unders 10 A-Frame Press-ups 10 Thrusters (First two rounds with PVC then with DBs) Metcon RX Weight: 43kg / 30kg Scaled Weight: 30kg / 20kg Teens Scaled Weight: 20kg / 15kg CrossFit Games Open 17.5 Teens 14-15 Scaled (Time)[…]

27-March-2017 – CrossFit Games Open 17.5

CrossFit Trafford – CrossFit Warm-up Warm-up (No Measure) 4 Rounds of: 20 Single Unders 10 A-Frame Press-ups 10 Thrusters (First two rounds with PVC then 20/15kg Barbell) Metcon RX Weight: 43kg / 30kg Scaled Weight: 30kg / 20kg CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders[…]

25-March-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5x Rowling w/ Burpees 4 Rounds of: 5 Press-ups 10 KB Swings 10 Air Squats Skill Tyre Flip (Technique Workshop (60kg Tyre)) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP In Teams of 3 – Round Robin Format 15m Tyre Flips 15 Burpees 15[…]

23-March-2017 – CrossFit Teens

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 5x Rowling w/ Burpees 4 Rounds of: 5 Press-ups 10 KB Swings 10 Air Squats Skill Tyre Flip (Technique Workshop (60kg Tyre)) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP In Teams of 3 – Round Robin Format 15m Tyre Flips 15 Burpees 15[…]

23-March-17 – CrossFit Gymnasty

CrossFit Trafford – CrossFit Warm-up Dynamic Warm-up (No Measure) High Knees Chicken Feet Butt Kicks Small Skips High Skips Walking Lunge Bear Crawl Gymnastics Muscle Up Progressions Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups