20170531

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 15 Wall Ball 20 KBS Weightlifting Back Squat (5×3@65%) Shoulder Press (3×3@80%) Gymnastics Handstand Hold (4×1:00) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 100M Run 5 Power Snatch 95/65 5 OHS

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20170530

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Chin ups 10 EB good Mornings 15 Shotguns 20 Mountain climbers Weightlifting Deadlift (6×2@85%) Barbell Curl (5×3@75%) Gymnastics Ring Dips (5×5) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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20170529

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan […]

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20170527

Trollway CrossFit – CrossFit Coach Led Warm Up Gymnastics Max Height Box Jump (Distance) Max Height Box JumpWe will score in inches not meters Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 ft DB overhead lunge 20 Shotguns 20 KBS 15 Box Jumps

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20170526

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 15 KBS 20 Squats 25 DU Weightlifting Clean (Complex 10×1 @70%) 1 Power position, 1 Hang, 1 floor, 2 Jerks Gymnastics Kipping work Metcon Metcon (Time) 3RFT 20 Alt DB Snatch 20 DB OHS (10 Ea side) […]

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WLC Murph and Yoga Updates

Hey gang, Just a couple of things to put out.   Whole Life Challenge- We really appreciate everyone signing up and working on another big part of our lifestyle change, the journey and the results will be rewarding. So do your best and enjoy the process. Also , we are […]

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20170525

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 PVC dislocates 10 around the worlds 10 EB good mornings 10 EB push press 10 EB OHS Barpath Snatch Weightlifting Snatch (3-2-2-1-1-1-1-1 find 1RM) Gymnastics Wall Walks (3×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Back […]

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20170524

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 10 EB Front Squat 10 Good Mornings 20 Mountain Climbers Weightlifting Front Squat (5×3@75%) Shoulder Press (4×3@70%) Gymnastics L-Sit (Work up to 3 min of hold) Metcon Metcon (Time) 4 RFT 10 Power SN 75/55 10 OHS 20 […]

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20170523

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 ring rows 15 sit ups 20 KBS Weightlifting Deadlift (6×2@80%) Barbell Curl (4×3@75%) Gymnastics Ring Dips (5×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 Pull ups 14 KBS 21 DU

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20170522

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 Wall ball 10 V-ups 30 DUs Weightlifting Back Squat (5×2@80%) Bench Press (5×2@80%) Gymnastics Hollow Rocks (5×20) Arch Rocks (5×10) Metcon Metcon (Time) 21-15-9 HSPU Power Cleans 135/95

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