CrossFit Kids – Murph – WLC

Hey Swole Trolls! It’s been a wild spring so far, and we really appreciate all of you, keep up the great work. You are all truly amazing!   A couple of notes to put out. First, the Whole Life Challenge kicks off this week, so we will be having a […]

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20170516

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull ups 10 Squats 15 KBS 20 DU Metcon Metcon (No Measure) EMOM 10 4 Back Squats 135/95 3 Front Squats 3 Jerks Metcon (Time) 5 RFT 15 Chin ups 15 Push ups 15 Sit ups 30 DU Mobility […]

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20170515

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 10 Wall Ball 15 KBS 20 Mountain Climbers Weightlifting Push Press (4-3-2-1-1-1-1-1) Rope Climb (Rope walks 5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 Power Clean 95/65 7 STOH 7 Burpees

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20170513

Trollway CrossFit – Barbell Club Coach Led Warm Up Barpath Weightlifting Clean and Jerk (3+1) 60% 3+1 65% 3+1 70% 3+1 75% 3+1 80% (3+1)2 Back Squat 75%x4 80%x1 75%x4 85%x1 75%x4 90%x1

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20170512

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 PVC dislocates 10 Around the worlds 10 T’s 10 W’s 10 Face pulls Barpath Snatch (barpath) Weightlifting Overhead Squat (5-3-2-2-1-1-1-1-1 find 1RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 Power Snatch 95/65 14 OH lunges

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20170511

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 EB Good Mornings 20 Squats Gymnastics Hollow Rocks (5×20) Metcon Metcon (Time) 10 (5ea Side) Turkish Get ups Then: For Time: 37 DU 37 Pull ups 37 KBS 37 Box Jumps 37 Shotguns 37 Wall Balls […]

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20170510

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Push ups 15 Sit ups 20 Mountain Climbers 25 DU Weightlifting Shoulder Press (4-3-2-1-1-1-1-1-1 find 1RM) Gymnastics Kipping work (work on Kipping Pull ups and T2B) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Deadlift 155/115 10 […]

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20170509

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Clean Weightlifting Clean (Complex, 1PPos, 1Hang,1Floor, 3 Jerks 80%) 4×3 Barbell Curl (4-3-2-1-1-1-1 Work up a 1RM) Metcon Metcon (Time) 5 RFT 9 Pull UPS 9 Thrusters 95/65

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20170508

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Push ups 15 Sit ups 20 Squats 25 DU Weightlifting Back Squat (3×3@65%) Back Squat (3×3@ 75@) Back Squat (3×2@85%) Gymnastics Ring Dips (5×8) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Snatch 75/55 30 DU

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