20170731

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 RDS 10 push ups 10 EB Thrusters 10 EB Rom DL 20 Mountain Climbers Weightlifting Deadlift (5-3-2-2-1-1-1-1-1 work up to 1RM) Metcon

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20170728

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 EB Front Squat 10 Sit ups 25 DU’s Weightlifting Front Squat (3-2-2-1-1-1-1-1 wowrk up to find 1RM) Gymnastics Arch Rocks (5×10) Metcon

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20170727

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Clean Weightlifting Clean (Complex @65%) 1 Pull, 1 Power Position, 1 Full, 2 Jerks Gymnastics Muscle-ups (Progressions) Metcon Metcon (No Measure) See Whiteboard

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20170724

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 push ups 10 Ring rows 10 EB Good Mornings 15 Wall Balls Weightlifting Back Squat (5-3-2-2-1-1-1-1-1) Gymnastics Ring Dips (5×3 with a 2 second hold on top and bottom) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 7 […]

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20170722

Trollway CrossFit – CrossFit Coach Led Warm Up Barpath Clean Metcon Metcon (Weight) EMOM 7 5 Power Clean 135/95 3 Front Squat 2 STOH Metcon (No Measure) TABATA 4 Pull ups DB Curls DB Reverse Lunge Sit ups

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20170721

Trollway CrossFit – CrossFit Coach Led Warm Up Weightlifting Push Press (10 min to work up to a heavy 3) Gymnastics Press to Handstand (Drills) Metcon Metcon (Time) 4 RFT 10 DL 185/125 15 Wall Ball 20 Shotguns 25 DU

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20170720

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 EB Thruster 10 Ring Rows 10 Sit ups 20 Jumping Jacks Weightlifting Front Squat (5×3@70%) Bench Press (5×3@70%) Gymnastics Wall Walks (5×3) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 12 Thruster 75/55 9 Pull ups 6 Ring […]

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20170719

Trollway CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Chin ups 15 KBS 10 Goblet Squats 30 DU Weightlifting Deadlift (5×7@65%) Barbell Curl (5×3@65%) Gymnastics Bear Crawls (3x25ft) Crab Walk (2×25 ft) Metcon Metcon (Time) For Time: Run 200M 20 Power Snatch Run 200M 20 Wall Ball Run […]

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