Category: WOD

12/12/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes Bike 30 pass throughs 3 rounds 10 CS ATYT 10 hang power snatch 10 OHS Mobility box or bench shoulder stretch box hip stretch Weightlifting Hang Snatch (heavy 3 rep) every 2 minutes 6 total rounds, increasing weight each round. holding on to the barbell Metcon Metcon …
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12/11/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes bike or ski 3 rounds 10 mountain climbers 10 CS bear hugs 10 ring rows Mobility 8 minutes foam roll/ quad smash Metcon Metcon (AMRAP – Reps) AMRAP 20 1000m Row 20 push-ups 20 pull-ups 100 DU100m row= 1rep 3 UB DU consistently for Rx Accessory 60 …
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12/10/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 min Row 3 rounds 10 wall balls 10 CS snow angels https://www.youtube.com/watch? 10 V- ups Mobility couch stretch banded couch stretch Weightlifting front squat/back squat (4×20) 7/13 squat cycle15 minutes using 90% of your new 1 RM front squat. do 65% of that. complete 7 front squats then …
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12/8/2018

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting hang clean + btk clean 1+2@60% 1+2@65% 1+2@70% 1+2@75% 1+2@80% 1+2@80% Weightlifting back rack box step up (10-10-10-10) increasing weight each set. 10 each leg back rack box step up (10-10-10-10) increasing weight each set. 10 each leg Accessory Seated Box Jumps (5×5) Strict pull-ups (5×5)


12/8/2018

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) with a partner AMRAP 10 30-25-20 deadlift 105/73 (synchro) S2OH (synchro) bar over burpee (1 work 1 rest) rest 2 minutes AMRAP 6 climbing by 2s …2-4-6-8… KB goblet squat 53/35 situps rest 30 sec AMRAP 5 ME thrusters 105/73


12/7/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes cardio dynamic… Mobility quad smash banded back pack Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 28 Cal Row 12 Bench Press 205/110 28 KBS 53/35scale to the bench press could be DB floor press Metcon Metcon (AMRAP – Reps) Bike 10 rounds :20 work :10 …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165