20170429

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Snatch (barpath) Metcon Metcon (Time) Chipper (pairs) 50 Snatch 30 OHS 50 DL 30 Burpees 50 Sit ups 30 Wall ball 50 DB curl to OH 30 Box Jump 50 DU (each) 30 Chin ups

Read More →

20170428

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Ring dips 15 EB Thruster 25 Mountain climbers Weightlifting Back Squat (5-3-2-2-1-1-1-1-1) work up to a 1RM Gymnastics DU (10 min) Double Under practice Metcon Metcon (Time) 4 RFT 12 Thrusters 95/65 12 Box Jump overs 12 HSPU 12 […]

Read More →

BBC17

Trollway CrossFit – Barbell Club Coach Led Warm Up Barpath Snatch (barpath) Weightlifting Snatch (5×2@70%) Snatch (3×1@80%) Snatch Pull (5×3@65%) Drop Snatch (5×3@60%)

Read More →

20170427

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Overhead Squat (8×2@80%) Bulgarian Split Squat (3×3@135/95) Gymnastics L-Sit (10xME) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 DU 20 KBS 10 T2B 5 Burpee

Read More →

20170426

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 Shotguns 10 EB curls 10 ring dips Weightlifting Barbell Curl (5×2@ 80%) Pendlay Row (5×4@135/95) Gymnastics Headstand hold (5×1:00) Metcon Metcon (Time) 5 RFT 10 pull ups 15 push ups 20 Sit ups

Read More →

20170425

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 15 wall ball 15 KBS 20 Mountain climbers 30 DU Barpath Clean Weightlifting Metcon (Weight) EMOM 10 3 Cleans (full) 4 push press 3 Jerks Weight = 75%of push press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 […]

Read More →

20170424

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 5 pull ups 15 Squats Weightlifting Back Squat (5×3@70% with a 1second pause at bottom) Bench Press (5×3@75%) Gymnastics Chin Ups (5×5) Metcon Metcon (Time) 3 RFT 15 push ups 20 Sit ups Run 400 M

Read More →

20170421

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 15 calories 10 EB curls 10 EB shoulder press 25 Mountain climbers Weightlifting Barbell Curl (5×5@ 70%) Gymnastics Hollow Rocks (4×20) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 HSPU 7 Ring Dips 14 Shotguns

Read More →

20170420

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 15 Sit ups 10 wall ball Weightlifting Overhead Squat (3 ME sets @ 70%) Push Press (3 x ME @ 70%) Metcon () Metcon (No Measure) TABATA a. T2B b. KBS c. Power position power Snatch 75/55

Read More →

20170419

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 burpees 10 chin-ups 14 shotguns 28 Mountain Climbers Weightlifting Split Jerk (5-3-2-2-1-1-1) Work up to a 1RM either split jerk or push jerk Gymnastics Kipping work Metcon Metcon (Time) 3 RFT 10 OH lunges 45/25 15 V-ups 20 box […]

Read More →