BBC17

Trollway CrossFit – Barbell Club Coach Led Warm Up Barpath Snatch (barpath) Weightlifting Snatch (5×2@70%) Snatch (3×1@80%) Snatch Pull (5×3@65%) Drop Snatch (5×3@60%)

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20170426

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 Shotguns 10 EB curls 10 ring dips Weightlifting Barbell Curl (5×2@ 80%) Pendlay Row (5×4@135/95) Gymnastics Headstand hold (5×1:00) Metcon Metcon (Time) 5 RFT 10 pull ups 15 push ups 20 Sit ups

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20170425

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 15 wall ball 15 KBS 20 Mountain climbers 30 DU Barpath Clean Weightlifting Metcon (Weight) EMOM 10 3 Cleans (full) 4 push press 3 Jerks Weight = 75%of push press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 […]

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20170424

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 HSPU 5 pull ups 15 Squats Weightlifting Back Squat (5×3@70% with a 1second pause at bottom) Bench Press (5×3@75%) Gymnastics Chin Ups (5×5) Metcon Metcon (Time) 3 RFT 15 push ups 20 Sit ups Run 400 M

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20170421

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 15 calories 10 EB curls 10 EB shoulder press 25 Mountain climbers Weightlifting Barbell Curl (5×5@ 70%) Gymnastics Hollow Rocks (4×20) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 HSPU 7 Ring Dips 14 Shotguns

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20170420

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 15 Sit ups 10 wall ball Weightlifting Overhead Squat (3 ME sets @ 70%) Push Press (3 x ME @ 70%) Metcon () Metcon (No Measure) TABATA a. T2B b. KBS c. Power position power Snatch 75/55

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20170419

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 7 burpees 10 chin-ups 14 shotguns 28 Mountain Climbers Weightlifting Split Jerk (5-3-2-2-1-1-1) Work up to a 1RM either split jerk or push jerk Gymnastics Kipping work Metcon Metcon (Time) 3 RFT 10 OH lunges 45/25 15 V-ups 20 box […]

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20170418

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 EB good mornings 10 EB front Squat Barpath Clean (Full clean barpath ) Metcon Metcon (No Measure) EMOM 10 8 DL 3 cleans WT = 70% of clean Metcon Metcon (AMRAP – Rounds and Reps) AMRAP […]

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20170417

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 pull ups 10 push ups 15 squats 20 DU Weightlifting Shoulder Press (5-3-2-2-1-1-1) Work up to a 1RM Gymnastics Ring Dips (7×5) Metcon Metcon (Time) 4RFT 15 pull ups 15 thrusters 75/55 25 DU

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Updates!!!!

Hey Gang, The Affiliate Pre-sale for Games Tickets is going on Sale Starting the 21st of April. We have our unique code but it can only be used once, by one person, so we will have to buy tickets as a group. We are planning on purchasing on the 21st […]

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