20170511

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 EB Good Mornings 20 Squats Gymnastics Hollow Rocks (5×20) Metcon Metcon (Time) 10 (5ea Side) Turkish Get ups Then: For Time: 37 DU 37 Pull ups 37 KBS 37 Box Jumps 37 Shotguns 37 Wall Balls […]

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20170510

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Push ups 15 Sit ups 20 Mountain Climbers 25 DU Weightlifting Shoulder Press (4-3-2-1-1-1-1-1-1 find 1RM) Gymnastics Kipping work (work on Kipping Pull ups and T2B) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Deadlift 155/115 10 […]

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20170509

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Clean Weightlifting Clean (Complex, 1PPos, 1Hang,1Floor, 3 Jerks 80%) 4×3 Barbell Curl (4-3-2-1-1-1-1 Work up a 1RM) Metcon Metcon (Time) 5 RFT 9 Pull UPS 9 Thrusters 95/65

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20170508

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Push ups 15 Sit ups 20 Squats 25 DU Weightlifting Back Squat (3×3@65%) Back Squat (3×3@ 75@) Back Squat (3×2@85%) Gymnastics Ring Dips (5×8) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Snatch 75/55 30 DU

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20170506

Trollway CrossFit – CrossFit Coach Led Warm Up Skill Session Metcon (No Measure) Athlete’s choice skill session Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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20170505

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Chin ups 10 Wall ball 15 V-ups 25 DU Weightlifting Bench Press (5×5@65%) Barbell Curl (5×3@ 75%) Metcon Metcon (Time) 4 RFT 200 M Plate carry 45/25 25 KBS 200 M Plate Carry 25 Wall Ball 50 DU

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20170504

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 EB Front Squat 10 EB Push Press 200M Run Barpath Clean (Barpath) Metcon Metcon (No Measure) EMOM 10 1 Power Pos Power Clean 135/95 1 Hang Squat Clean 1 Squat Clean 3 Jerks Metcon Metcon (AMRAP […]

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20170503

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting 5×2@: Overhead Squat (5×2@80%) Push Press (5×3@75%) Barpath Snatch (barpath) Metcon Metcon (Time) 5 RFT 12 SN 75/55 9 Bar Over Burpees

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20170502

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 Pull Ups 14 KBS 20 Mountain Climbers Weightlifting Deadlift (3-3-3-3-3, work up each set) Gymnastics Ring Dips (5×7) Metcon Metcon (No Measure) TABATA A.KBS B.Goblet Squat C. Pull ups D. Shotguns

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20170501

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 15 Sit ups 15 Wall Ball 30 DU Weightlifting Front Squat (5×2@85%) Shoulder Press (5×3@75%) Gymnastics Hollow Rocks (3×25) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Hang Power Cleans 95/65 5 STOH 10 Wall Ball

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