20170717

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 Push ups 9 V-ups 11 Wall ball 19 Mountain Climbers Weightlifting Back Squat (3×7@ 70%) Shoulder Press (3×5@70%) Gymnastics Ring Dips (5×5) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 3 HSPU 7 DL 135/95 9 Hang Power […]

Read More →

20170714

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 pvc dislocates 10 T’s 10 W’s 10 Scap depressions 10 EB OHS Weightlifting Overhead Squat (5×2@80%) Gymnastics Wall Runs (4×10) Metcon Metcon (Time) 4 RFT 10 Power Snatch 95/65 10 OHS 10 Power Clean 10 Front Squat

Read More →

20170713

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Push ups 15 Sit ups 5 Chin ups 25 DU Weightlifting Bench Press (6×1@90%) Bench Press (1×8@65%) Barbell Curl (3×4@80%) Gymnastics Press to Handstand (Drills) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Shotguns 5 Push ups […]

Read More →

20170712

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Clean (barpath) Weightlifting Clean (5×2@75%) Front Squat (5×1@90%) Gymnastics Ring Dips (5×7) Metcon Metcon (Time) 3 RFT 25 KBS 25 Goblet Squat 15 Burpees

Read More →

20170711

Trollway CrossFit – CrossFit Weightlifting Warm-up (No Measure) 3 Rounds 10 EB good mornings 10 Push ups 15 Squats 20 Mountain Climbers Weightlifting Deadlift (5×1@90%) Deadlift (1×8@65%) Bulgarian Split Squat (3×5@95/65) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 8 HSPU 8 Box Jumps 8 Pull ups

Read More →

20170710

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 10 Shotguns 15 Squats 20 DU Weightlifting Back Squat (4×1@90%) Back Squat (1×8@65%) do as fast as safely possible Shoulder Press (3×1@90%) Shoulder Press (1×5@65%) do as fast as safely possible Gymnastics Headstand hold (3×10 headstand presses) Metcon […]

Read More →

20170708

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight

Read More →

20170707

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Bear Crawl (down and Back) 15 Sit ups 15 Rev Lunge Barpath Snatch (barpath) Weightlifting Snatch (Complex 7×1@85%, 1 pull, 1 pp SN, 1 OHS, 1 SN) Gymnastics Wall Ball Toss (3×20) Metcon Metcon (Time) 4 Rounds 20 KBS 20 […]

Read More →

20170706

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 EB Thrusters 15 Sit ups 25 Mountain Climbers Weightlifting Front Squat (5×2@85%) Push Press (5×2@85%) Gymnastics Press to Handstand (Drills) Metcon Metcon (Time) 21-15-9-6-3 Thrusters 75/55 Pull Ups

Read More →