20170418

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 EB good mornings 10 EB front Squat Barpath Clean (Full clean barpath ) Metcon Metcon (No Measure) EMOM 10 8 DL 3 cleans WT = 70% of clean Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]

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20170417

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 pull ups 10 push ups 15 squats 20 DU Weightlifting Shoulder Press (5-3-2-2-1-1-1) Work up to a 1RM Gymnastics Ring Dips (7×5) Metcon Metcon (Time) 4RFT 15 pull ups 15 thrusters 75/55 25 DU

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Updates!!!!

Hey Gang, The Affiliate Pre-sale for Games Tickets is going on Sale Starting the 21st of April. We have our unique code but it can only be used once, by one person, so we will have to buy tickets as a group. We are planning on purchasing on the 21st […]

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20170414

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Metcon Metcon (No Measure) EMOM 8 5 Hang Power Snatch 5 OHS70% Of whichever lift is lesser Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 21 Kettle bell Swings 53/35 15 Goblet Squats 9 Push ups

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20170413

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Rounds Row 10 Cal 15 Wall Ball Weightlifting Front Squat (3-3-3-3-3) Go up in weight each set Metcon Metcon (Time) 5 RFT 12 Front rack Lunges 95/65 9 Burpees 6 Ring Dips

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20170412

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Chin ups 10 Push ups 14 Reverse Lunges 15 Kettlebell Swings Gymnastics Toes-To-Bar (5×7) L-Sit (Work up to 3 min of hold) Metcon Metcon (No Measure) TABATA A. Shoulder Press B. Barbell Curl C. Burpees

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20170411

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull ups 10 Sit ups 15 Squats 20 Mountain Climbers Weightlifting Back Squat (3-3-3-3-3) Move up each set Gymnastics Shotguns (4×15) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Pull ups 15 Sit ups 25 DU

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20170410

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 v-ups 10 Wall Ball 25 jump rope Gymnastics Handstand Push-ups (5×10) Ring Dips (5×10) Metcon Metcon (Time) 5 RFT 10 Deadlift 135/95 7 Hang Power Clean 5 STOH

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20170407

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull ups 10 Wall ball 20 Mountain Climbers Weightlifting Push Press (1-1-1-1-1-1-1) Work up to a heavy single (go up each set) Metcon A: Metcon (AMRAP – Rounds and Reps) AMRAP 4 10 Cal Row 5 Hang Cluster 75/55 […]

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20170406

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 15 Air Squats 15 Push ups 15 V-ups Weightlifting Barbell Curl (5×3@75%) Gymnastics Handstand Hold (4×1:00) Metcon Metcon (Time) 5 RFT 10 Power Sn 75/55 20 Alternating Pistols 30 Double Unders

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