20170627

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS 5 Chin ups 10 Rev Lunges 20 Du’s Weightlifting Bulgarian Split Squat (4×3@135/95) Barbell Curl (4xME @65%) Gymnastics Handstand Hold (5×7 Strict) Handstand Push ups, couldn’t edit Metcon Metcon (Time) 3 RFT Run 400 12 Thrusters 95/65 21 Shotguns

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20170626

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 RFT 10 push ups 15 Wall balls 25 Mountain Climbers Weightlifting Back Squat (3xME @65%) Shoulder Press (3xME@65%) Gymnastics Ring Dips (7×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 5 HSPU 10 T2B 10 DL 155/110

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20170623

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30 DU 20 Mountain climbers 10 Sit ups 5 HSPU Weightlifting Bench Press (5×2@85%) Barbell Curl (6×2@80%) Gymnastics Medicine Ball Toss (3×20) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Alternating Pistols 10 V-ups 10 Push ups

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20170622

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Clean Weightlifting Clean (complex 6×1 @ 80%) 1 Clean Pull, 1 Power Position Power Clean, 1 Clean, 2 Jerks Gymnastics Press to Handstand (Drills 10 minutes) Metcon Metcon (Time) 4 RFT 15 Pull ups 15 Box Jumps 15 KBS 15 Goblet […]

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20170621

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Wall Ball 10 Box dips 5 Pull ups 25 Mountain Climbers Weightlifting Back Squat (3×3@80%) Push Press (4×3@80%) Gymnastics Ring Dips (6×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Thrusters 75/55 5 Bar over Burpees

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20170620

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Snatch (snatch barpath) Metcon Metcon (Weight) EMOM 12 Odd Minutes 10 Power Snatch 115/75 Even Minutes 10 Overhead Squats Metcon Metcon (No Measure) TABATA 4 A DB Curl to OH B DB Deadlift C Shotguns D Push ups

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20170619

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 wall ball 15 KBS 20 Sit ups Weightlifting Deadlift (5×5@75%) Shoulder Press (5×3@75%) Gymnastics Handstand Hold (10×1 Press negative) Metcon Metcon (Time) 4 RFT 10 T2B 20 Alt KB Snatch 30 DU

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20170616

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Push ups 15 EB good mornings 20 Jump rope Weightlifting Deadlift (7×2 work up to a heavy 2) Push Press (5×2@80%) Gymnastics Headstand hold (5×5 Press to Headstand) Metcon Metcon (Time) 15-12- 9- 6- 3 Thrusters 95/65 30-30-30-30-30 DU’s

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20170615

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds 5 pull ups 10 EB Push Press 10 EB Front Squat 20 Mountain Climbers Barpath Clean (clean barpath) Weightlifting Clean (Complex 10×1 @ 75%) 1 Power position, 1 Front Squat, 1 Clean, 2 Jerks Gymnastics Shotguns (5×20) Metcon Metcon (AMRAP […]

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20170614

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Chin ups 10 Push ups 15 KBS 20 Rev Lunges Weightlifting Bench Press (5×2 work up to a heavy 2) Barbell Curl (5×3@75%) Bulgarian Split Squat (3×3@135/95) Metcon Metcon (Time) 5 RFT 20 KBS 20 Alt KB SN 20 […]

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