20170520

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) coach led Metcon Metcon (No Measure) Skillz session Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Push ups 15 Sit ups 20 Squats 25 Jump rope

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20150519

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Overhead Squat (5×3@70%) Gymnastics Handstand Balance (5×5) Metcon Metcon (Time) 4 RFT 15 KBS 10 Thrusters 75/55 10 Box Jumps 15 Sit ups

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20170518

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 10 EB Good Mornings 15 Wall Ball Weightlifting Deadlift (5×5@70%) Gymnastics Dragon Flags (5×3) Metcon Metcon (No Measure) TABATA A. HSPU B. T2B C. Wall Ball

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20170517

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Power Position EB power Snatch 10 Power Position EB Cleans 15 Wall Ball 25 Mountain Climbers Barpath Clean (Barpath) Weightlifting Clean (1-1-1-1-1-1-1-1-1-1) Work up to a 1RM Gymnastics Ring Dips (5×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]

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CrossFit Kids – Murph – WLC

Hey Swole Trolls! It’s been a wild spring so far, and we really appreciate all of you, keep up the great work. You are all truly amazing!   A couple of notes to put out. First, the Whole Life Challenge kicks off this week, so we will be having a […]

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20170516

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull ups 10 Squats 15 KBS 20 DU Metcon Metcon (No Measure) EMOM 10 4 Back Squats 135/95 3 Front Squats 3 Jerks Metcon (Time) 5 RFT 15 Chin ups 15 Push ups 15 Sit ups 30 DU Mobility […]

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20170515

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 10 Wall Ball 15 KBS 20 Mountain Climbers Weightlifting Push Press (4-3-2-1-1-1-1-1) Rope Climb (Rope walks 5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 Power Clean 95/65 7 STOH 7 Burpees

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20170513

Trollway CrossFit – Barbell Club Coach Led Warm Up Barpath Weightlifting Clean and Jerk (3+1) 60% 3+1 65% 3+1 70% 3+1 75% 3+1 80% (3+1)2 Back Squat 75%x4 80%x1 75%x4 85%x1 75%x4 90%x1

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20170512

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 PVC dislocates 10 Around the worlds 10 T’s 10 W’s 10 Face pulls Barpath Snatch (barpath) Weightlifting Overhead Squat (5-3-2-2-1-1-1-1-1 find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 Power Snatch 95/65 14 OH lunges

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