20171020

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon () A: Metcon (Time) 5RFT 5 Hang power Clean 10 HSPU 15 Over/Unders 12 min TC B: Metcon (No Measure) TABATA 3 1. V-ups 2. Russian Twists 3. Hanging Knee Raise

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20171016

Trollway CrossFit – CrossFit Coach Led Warm Up Gymnastics Double-Unders (5 min practice) Weightlifting Deadlift (5-3-2-2-1-1-1-1-1) Cool Down Warm-up (No Measure) Row 60 Cal Couch Stretch 2 min/side

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20171009

Trollway CrossFit – CrossFit Coach Led Warm Up Skill Session Rowing (4x250M) Thruster (2×10 EB) Kipping work (5 min) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

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20171007

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

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20171006

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Overhead Squat (3×1@95%) Push Press (4×1@95%) Gymnastics Handstand Push-ups (3×15) start strict then finish with kipping Metcon

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