Category: WOD

10/13/2018

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Snatch every 2 minutes 3@60% 3@35% 3@70% 3@75% 2@80% 2@85% 1@85% Weightlifting Split Jerk every 2 minutes 3@60% 3@35% 3@70% 3@75% 2@80% 2@85% 1@85% Weightlifting Back Squat 3@80% 3@80% 3@80%


10/13/2018

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 24 (with a partner) 24 Back squat 135/93 24 HSPU 24 bar facing burpee 24 C2B pullups


10/12/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute cardio 30 pass throughs 3 rounds 5 DL 5 strict press 5 Hang squat clean 5 push jerks Mobility wall hip stretch banded shoulder Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# …
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10/11/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes cardio 3 rounds 10 wall balls 10 pushups 10 lunges Mobility foam roll Weightlifting Back Rack Lunge (4×10) off the rack, reverse lunge working at 60-65% across Metcon Metcon (AMRAP – Reps) AMRAP 10 10 DB squats 50/35 20 ab-mat situps 10 bench press 155/105


10/10/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute cardio dynamic… Mobility barbell quad smash trap smash Gymnastics Muscle-ups ring Muscle ups. total accumulated MU in 5 minutes can scale to C2B pullups, pullups or ring rows warm up 3 rounds 3-5 pullups 5 ring rows 5 ring turn overs 5 ring kips- drive hips up …
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10/6/2018

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 teams of 2 72 wall balls 20/14 100m sled pull 150/110 36 power clean and jerks 135/931 partner works 1 rest both pull the sled together


29665 WK Smith Dr.
Suite B
New Hudson, MI
48165