CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 2 ROUNDS… 8/8 Split Squat Lunges :10 Bottom of Ring Row Hold/Arm + :10 Top of Ring Row Hold/Arm 8 Jumping Air Squats 10 Slam Ball Deadlifts Workout Metcon (No Measure) EMOM x 18 MINUTES MIN 1 – 16 Alt. Jumping Lunges MIN 2 – 8/8[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) 3:00 EZ Pace on Bike or Row Then… 2 ROUNDS 20 Alt. V-Ups 10 PVC Good Mornings 10 Alt. Cossack Squat Into… 2 ROUNDS 20 Atl. Superman 10 Reverse Lunges 5 PVC Kang Squat (:03 pause at bottom)* Strength Back Squat (5-5-3-3-1-1) -Rest at Least 2:00[…]

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-10: Warm-up (No Measure) General W-up – Shoulder Mobility – Plank Reaches – Knee Rolls (a la Batch) 10-27: Warm-up (No Measure) Clean Drills – 5 to Knee – 5 to Thigh – 5 to Shrug – 5 to Power – 5 to Squat Warm-up[…]

CrossFit Trafford – CrossFit 30 Warm-up Warm-up (No Measure) 1 ROUND… 25ft. High Knees 10 KB Deadlifts 25ft. Butt Kickers 10 Russian Kettlebell Swings 6 Alt. Step-Ups + 4 Box Jumps 10 American Kettlebell Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 100m Run 10 Kettlebell Swing 10 Box Jumps -Rest[…]

CrossFit Trafford – CrossFit Teens Warm-up Warm-up (No Measure) On A 3 MINUTES RUNNING CLOCK… :30 Slow pace on bike :30 Sprint -THEN- AMRAP X 9 MINUTES 7/7 DB Single Arm Bent Over Row 25’ Bear Crawl 25’ Reverse Bear Crawl 7/7 DB Single Arm Thruster Workout Metcon (AMRAP – Rounds and Reps) AMRAP x[…]

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-12: Warm-up (No Measure) 3 Rounds 15/leg Lat Lunges 10 Sumo Air Squats 10 Russian Swings 12-15: WOD / Skill Prep (No Measure) SDHP PoP 15-35: Sumo Deadlift High Pull (20 Mins to complete 5×5 + w-up sets) 35-40: WOD / Skill Prep (No Measure)[…]

CrossFit Trafford – Mum & Baby CrossFit Warm-up 0-15: Warm-up (No Measure) Briefing and Intro Hip and Glute Mobility 3 Rounds 5 Cal Assault Bike 10 Backward Lunges Weightlifting 20-40: Bulgarian Split Squats (10-10-10-10-10) Metcon 40-52: Metcon (AMRAP – Rounds) EMOM – 15 mins Min 1 – 8 Down/Ups Min 2 – 12 GTOH –[…]

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-17: Warm-up (No Measure) Hip Preps Front Squat Drills 17-37: Front Squat (Build to a 1RM in 20 Min) 37-40: WOD / Skill Prep (No Measure) 40-55: Metcon (Time) Then partner ‘Karen’ 150 Wall Balls for Time EMOM 5 Up Downs Partner B must hold[…]

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) Junkyard Dog I & II – 7 Reps of each by each partner 15-30: DB Bench Press (In 15 minutes 5×6-8) 30-40: WOD / Skill Prep (No Measure) 40-55: Metcon (Time) 5 Rounds 3 Overhead Squats (45/25kg) 5 Power Snatch 7[…]

CrossFit Trafford – CrossFit 0-5: Briefing / Scaling (No Measure) 5-15: Warm-up (No Measure) 20/arm Gondola Punts 10/arm Around the Worlds 10 Dislocates 10 Drilled Air Squats 10 Drilled O/H Squats 10 Drilled Sotts Press 15-30: Overhead Squat (15 Mins to complete 10-10-3×10) 30-40: WOD / Skill Prep (No Measure) Setup for WOD 40-55: Cheeky[…]