Month: May 2019

6/1/2019

Grand Trunk CrossFit – CrossFit Warm-up 4 minutes cardio 5 minutes mobilize review workout dynamic… Metcon Metcon (AMRAP – Reps) teams of 3 in 7 minute window 100/70 Cal Bike ME power clean and jerk 95/63 rest 2 minutes in 6 minute window run 579m Run ME burpee box jump over 24/20 rest 2 minutes …
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5/31/2019

Grand Trunk CrossFit – CrossFit Warm-up 10 shuttles 20 BB floor press 20 situps 60 sec HS hold Mobility wall hip stretch Weightlifting Close grip Bench Press (6×4) six working sets building to a heavy 4 rep every 1:40 Metcon Metcon (AMRAP – Reps) AMRAP 10 10 T2B grass run to wall 10 HSPU Accessory …
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5/30/2019

Grand Trunk CrossFit – CrossFit Warm-up 300m row 30 pass throughs 2 rounds 10 CS WY’s 10 hang squat snatch 10 ring rows 10 V-ups Mobility foam roll/ BB smash Weightlifting Hang Snatch (heavy 1 rep) start between hips and the knees, 12 minutes Metcon Metcon (AMRAP – Reps) 3 rounds AMRAP 3 15/12 Cal …
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5/28/2019

Grand Trunk CrossFit – CrossFit Warm-up 2000 Cal Bike 10 CS snow angels 20 KBS 20 WB cleans Mobility couch stretch banded shoulder Weightlifting Shoulder Press (6×5) every 1:45 working at 75-80% Metcon Metcon (AMRAP – Reps) AMRAP 12 12 DB push press 50/35 24 Cal Row

Happy Memorial Day!

Grand Trunk CrossFit – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165