Month: July 2017

7/31/2017

Grand Trunk CrossFit – CrossFit Warm-up 200m Run 3 rounds spiderman walk 15 table tops 15 wall squats Mobility couch stretch banded front rack Weightlifting Clean (heavy 3 rep) 14 minutes these can be 3 quick singles, or TnG Metcon Metcon (Time) 4 rounds 24 wall balls 20/14 12 cal bike 8 hang power cleans …
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7/79/17

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 100 DU’s—Wall Sits 80 KBS—Handstand hold 60 Burpees—Plank hold 200m Partner Sled Pull*One Partner does DU’s while the other holds a wall sit–you can switch at any time (same for all movements) *Sled pull is together

7/28/2017

Grand Trunk CrossFit – CrossFit Warm-up 200m run 3 rounds 10 barbell strict press 10 barbell front squat crab walk Mobility banded hip capsule back pack stretch Weightlifting Metcon Bench Press (5-5-5+) using 90% of your 1RM to get your working max 65%x5 75%x5 85%x5+ depending on what you did last week, add 5lbs if …
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7/27/2017

Grand Trunk CrossFit – CrossFit Warm-up 15 Cal Bike 3 rounds 30 lateral leg swings 12 kips on rig spiderman walk into squat- pull arms OH Mobility wall hip stretch banded shoulder stretch- your choice Conditioning EMOTM 9 Min 1: Pistols MIn 2: Bar MU/C2B Pullups MIn 3: Strict T2B/ GHD sit-ups Metcon Metcon (Time) …
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7/25/2017

Grand Trunk CrossFit, Grand Trunk CrossFit – CrossFit Warm-up run 200m 3 rounds walking lunge pull arms OH 12 scap push-ups 10 strict DB presses Mobility couch stretch banded front rack Metcon Metcon Metcon (Time) member of the month Lin Lin 400m Run 50 sit-ups 40 slam balls 30 KBS 53/35 20 wall balls 20/14 …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165