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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20170613

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Snatch (barpath) Weightlifting Snatch (8×2@80 %) Overhead Squat (4×3@75%) Gymnastics Arch Rocks (5×10) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 DL 95/65 8 Power SN 4 Burpees

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20170612

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 pull ups 10 push ups 15 wall balls 20 DU Weightlifting Back Squat (5×2 work up a heavy double) Shoulder Press (5×2 work up a heavy 2) Gymnastics Ring Dips (5×5 with a 2 second pause at the bottom) […]

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20170609

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull ups 10 EB Thrusters 15 Sit ups 20 Mountain Climbers Weightlifting Front Squat (3X4@85%) Push Press (4×2@85%) Gymnastics Rope Climb (rope walks 5×4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 DB Clusters 10 Sit ups […]

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20170608

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 PVC dislocates 10 EB Good Mornings 10 EB Push Jerk 25 DU Weightlifting Deadlift (3×12@ 60%) Split Jerk (3×4@70%) Gymnastics Ring Dips (8×5) Metcon Metcon (Time) 21-15-9 Power Snatch 75/55 Toes to Bar

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20170607

Trollway CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 10 Push ups 10 V-ups 10 Wall Ball 20 Mountain Climbers Weightlifting Bench Press (3×2@80%) Barbell Curl (3×3@75%) Gymnastics Handstand Hold (3×1:00) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 3 Wall Walks 6 Chin ups 12 Wall Balls

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20170605

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 10 Sit ups 15 Squats 20 DU Weightlifting Back Squat (5×2 work up each set) Shoulder Press (5×2 Work up each set) Gymnastics Hollow Rocks (3×20) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 5 Power Clean […]

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20170603

Trollway CrossFit – CrossFit Coach Led Warm Up Skill Session Athletes Choice Metcon Metcon (Time) 4 RFT 10 DL 135/95 15 Box Jump 10 Push Press 15 Wall Ball

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