Month: January 2018


Grand Trunk CrossFit – CrossFit Warm-up 2 minute Row dynamic… Mobility banded hip capsule stretch banded shoulder- coach calls it Weightlifting Paused Front Squat (5×4) 15 minutes 3 sec pause. if you did this 2 weeks ago add 5-10lb, if not work at 75%. clock is set for Every 2 minutes. should be done across. …
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Pandora’s Box: Looking at the WOD Before Going to the Gym

An age-old question of CrossFitters is: Do I look at the WOD on the app before I go to the gym?  It’s something all of us struggle with.  If we see a WOD we don’t like, that increases the chances we are going to skip our workout that day.  (Can we be honest for a second? When was the last time you …
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Grand Trunk CrossFit – CrossFit Warm-up 12 cal Bike 3 rounds 30 sec HS hold 12 ring rows 12 scap push-ups 12 KBS Mobility barbell trap smash wall hip stretch Weightlifting paused bench press (5×4) 15 minutes warmup 6/5/4 increasing weight 3 second pause, if you hit all your sets last time we did this …
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Grand Trunk CrossFit – CrossFit Warm-up 3 min row dynamic… Mobility foam roll Gymnastics 3 Rounds 20 Hollow Rocks 10 Tucks 20 Alternating Leg Lowers in Hollow Position Weightlifting Deadlift (5×10) 15 minutes. 10 reps every 90 seconds, do 5 or 10lbs more than you did last time, or work at 55-60% Metcon Metcon (Time) …
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Grand Trunk CrossFit – CrossFit Warm-up 3 min bike or ski erg dynamic Mobility couch stretch banded shoulder- straight arm Weightlifting Overhead Squat (build to a heavy 4 rep) 15 minutes, warm-up with 6/5/4 increasing wt, get at least 5 working sets Metcon Metcon (AMRAP – Reps) AMRAP 14 10 box jumps 30/24 14 DB …
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29665 WK Smith Dr.
Suite B
New Hudson, MI