Category: WOD

8/21/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 rounds :30 banded good morning :30 WB cleans :30 WB push press https://www.youtube.com/watch?v=ei1vY3VVWXQ Mobility foam roll, quad smash Metcon (AMRAP – Rounds and Reps) AMRAP 5: (on the 0:00) Buy-In: 50 Wall Balls (20/14) AMRAP in Time Remaining: 12 Deadlifts (185/135) 12 Barbell Facing Burpees Rest 5 Minutes …
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8/22/2019

Grand Trunk CrossFit – CrossFit Weightlifting Shoulder Press (5-5-5-5-5) 5 sets of 5 climbing to a heavy 5 rep a set every 1:15 Shoulder Press (5-5-5-5-5) 5 sets of 5 climbing to a heavy 5 rep a set every 1:15 Weightlifting Close grip Bench Press (5-5-5-5-5) 5 sets of 5 climbing to a heavy 5 …
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8/20/2019

Grand Trunk CrossFit – CrossFit Mobility :60 pigeon :60 banded shoulder (straight arm) Warm-up 3 rounds :20 BB OHS :20 BB push press :20 V-ups Weightlifting Sotts Press (build to heavy 3 rep) https://www.youtube.com/watch?v=B5DDi9nmJOg&feature=youtu.be snatch grip5 minutes to build to a heavy 3 rep Weightlifting Snatch (5×5) On the Minute x 5: 5 Touch and …
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8/19/2019

Grand Trunk CrossFit – CrossFit Warm-up 4 rounds :30 mountain climbers :30 slow Barbell back squats :30 push-ups Mobility :60/side pigeon stretch :90/side couch stretch Weightlifting front squat/back squat 7/13 squat cycleAlternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats do 5-10 more than last week or if you missed …
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8/16/2019

Grand Trunk CrossFit – CrossFit Warm-up 3 minutes any cardio machine 4 rounds :20 BB lunges :20 BB DL :20 BB Hang clean and push jerk :20 V-ups Mobility banded hamstring (on floor) banded shoulder distraction (straight arm) Weightlifting Deadlift every 2 minutes 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% …
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8/15/19

Grand Trunk CrossFit – CrossFit Warm-up 3 rounds :30 banded good morning :30 slow air squats :30 kips on the rig :30 DB floor press Mobility foam roll Gymnastics 5 Rounds For Time: 4 Toes to Bar + 3 Chest to Bar Pull-ups + 2 Bar Muscle-ups *Every Break: 150 Meter Row 12 MTC -starts …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165