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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20171114

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Metcon (Time) 10 rounds for time of: 9 thrusters, 95/65 35 double-unders 40 Min Time Cap Cool Down Warm-up (No Measure) 3 Rounds: 30 Mountain Climbers 1:00 Couch Stretch 1:00 Childs Pose

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20171113

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Push Press (3-2-2-1-1-1-1 to find 1RM) Gymnastics Ring Dips (8×5) Cool Down Warm-up (No Measure) 1500M Row

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20171111

Trollway CrossFit – CrossFit Coach Led Warm Up Metcon Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about […]

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20171110

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) EB/PVC “Sally Up” Back Squat Weightlifting Front Squat (70% Tempo 20×1 (0121)) Metcon Metcon (No Measure) TABATA 4 (DB) A. Turkish Getups B. Curl to OH press C. Alt DB Snatch D. Alt DB OH Squats

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20171106

Trollway CrossFit – CrossFit Mobility Warm-up (No Measure) 3 Rounds 5 Pull ups 10 Push ups 15 Squats Weightlifting Shoulder Press (3-3-2-2-2-1-1-1-1) Gymnastics Ring Dips (7×5) Cool Down Warm-up (No Measure) 5x200M Row Push the Speed, Take a 30-60 Sec rest between sprints

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20171103

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Wall Ball 15 Hanging Knee Raise 50 Jump Rope Skill Session Handstand Hold (accumulate 3 minutes) Sit-ups (50 OH plate hold) Metcon Metcon (Time) Chipper: 50 DU 15 Power SN 15 OHS 50 DU 30 Burpee Box Jumps 50 […]

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