Category: WOD

2/20/2019

Grand Trunk CrossFit – CrossFit Warm-up 300m row 30 pass throughs 3 rounds 10 CS WY’s 5 hang power snatch 20 sec HS hold Mobility foam roll Metcon Metcon (AMRAP – Reps) 4 rounds AMRAP 2 18 KBS 53/35 9 HSPU rest 1 minute 12 minutes to find 2 RM squat snatchFour 2 minute AMRAP’s …
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2/7/2019

Grand Trunk CrossFit – CrossFit Warm-up Mobility Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.


2/6/2019

Grand Trunk CrossFit – CrossFit Warm-up 2 minutes shuttles 3 rounds 10 CS snow angels 5 DL 5 FR lunge 5 hang power clean Mobility foam roll/ quad smash Weightlifting Deadlift (5×10) every 2 minutes, do 30 DU then 10 UB DL @ 50-60% Metcon Metcon (AMRAP – Reps) AMRAP 10 15/12 cal Bike 15 …
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2/5/2019

Grand Trunk CrossFit – CrossFit Warm-up Buy in: 10 Cal bike 3 rounds 10 wall balls 5 wall ball cleans 10 situps Mobility wall hip stretch banded shoulder Metcon Metcon (Time) 3 rounds 800m Row 4 rounds of Cindy1 round of Cindy =5 pullups+10 pushups+15 squats the goal today should allow athletes to move at …
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2/4/2019

Grand Trunk CrossFit – CrossFit Warm-up 90 seconds of shuttles 20 pass throughs 3 rounds 5 shoulder press 5 hang power snatch 5 front squat 5 lateral hops Mobility couch stretch banded shoulder stretch- straight arm Weightlifting tempo strict press (3-3-3-3-3) 3 seconds down, 2 seconds up. Climbing in weight working every 90 seconds, record …
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week 4 2/2/19

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Hang snatch + BTK snatch 1+2@60% 1+2@65% 1+2@70% 1+2@75% 1+2@80% 1+2@80% Weightlifting 1.5 Back Squat Full squat come up to parallel drop down and up all the way is 1 rep2@70% 2@75% 2@80% 2@80% Accessory Seated Box Jumps (5×6) Strict pull-ups (5×5) or 25 total, wear a …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165