20170703

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull ups 10 Wall Balls 15 EB Good Mornings Weightlifting Deadlift (5×2@ 85%) Shoulder Press (5×2@85%) Gymnastics Wall Runs (5×10) Metcon Metcon (Time) 4RFT 15 Push ups 20 Sit Ups 25 KBS 30 DU’s

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20170701

Trollway CrossFit – CrossFit Coach Led Warm Up Skill Session Athlete’s Choice (10 min) any skill Metcon Metcon (Time) 5RFT 400 M Run 20 KBS 15 V-Ups 10 WB 5 Chin ups

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20170630

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Power Snatch (Barpath) Weightlifting Bench Press (3xME@65%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 8 Power Snatch 75/55 6 OHS

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20170629

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 EB Good Mornings 10 Wall Balls 20 Mountain Climbers Weightlifting Front Squat (3x ME @65%) Gymnastics Press to Handstand (Drills) Metcon Metcon (Time) 4 RFT Run 200 10 Pull ups 20 OH lunges 45/25 30 DU

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20170628

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Power Clean (bar path) Metcon Metcon (No Measure) EMOM 10 9 Hang power Clean 95/65 6 STOH Metcon (No Measure) TABATA 4 A Push ups B Squats C Burpees D V-ups

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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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