20171215

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Push Press (3×8 @ 65%) Gymnastics Hollow Rocks (5×25) Metcon Metcon (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Snatch 75/55 Box Jumps Chin Ups Cool Down Warm-up (No Measure) Dragon Stretch Wall Arm and Shoulder Stretch

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20171211

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Back Squat (4xME @65%) Gymnastics Ring Dips (5×8) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 10 Push ups 10 V-ups 10 Rev OH lunges 15 KBS Cool Down Warm-up (No Measure) 2 min Each Seal Stretch Childs Pose

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12 Days of Christmas

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon 12 Days of Christmas (Time) 1 HSPU 2 Power Clean 115/75 3 Push Press 4 Front Squat 5 KBS 53/35 6 Pull ups 7 Burpees 8 T2B 9 Wall Ball 20/14 10 Box Jumps 11 Thrusters 12 Power Snatch The workout […]

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20171204

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Front Squat (3×8@60%) Gymnastics Pull-ups (5xME) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 5 HSPU 5 DB OHS (R) 5 DB OHS (L) 15 Sit Ups Cool Down Warm-up (No Measure) ROW 800M

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20171201

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 ring rows 10 push ups 10 walking lunges 10 KB swings Barpath Snatch (progressions) Weightlifting Snatch (Complex @60% 5×2) Power Position 1 Power, 1 Snatch, 2 OHS Gymnastics Warm-up (No Measure) 5 Rounds 5 Chin ups 5 Ring Dips […]

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20171127

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Back Squat (3×10@60%) Metcon Metcon (Time) For Time: 25-20-15-10-5 DB Snatch Chest to Bar Pull ups Cool Down Warm-up (No Measure) 50 V-ups 1 min Seal Pose 1 min Puppy Dog

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20171125

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Skill Session Warm-up (No Measure) Athlete’s choice

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20171124

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Warm-up (No Measure) Power Snatch Barpath Weightlifting Metcon (No Measure) EMOM 10 8 Power Snatch 75/55 5 OHS Metcon Metcon (Time) 4 RFT 10 Pull ups 10 Power Clean 95/65 10 Push Press 10 T2B Mobility Warm-up (No Measure) Post: 1 […]

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20171120

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Clean and Jerk (barpath) Weightlifting Clean and Jerk (1-1-1-1-1-1-1-1-1-1) Cool Down Warm-up (No Measure) 4 Rounds Row 250 15 Push ups 15 Hanging Knee Raises

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20171117

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / […]

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