Category: WOD

8/14/2018

Grand Trunk CrossFit – CrossFit Warm-up Mobility wall hip stretch banded back pack shoulder Weightlifting paused bench press (5×2 across) every 90 seconds 2 sec pause working up near 08-85% of 1RM bench Metcon Metcon (AMRAP – Reps) AMRAP 15 50ft walking lunge 200m Run 50 push-ups 200m Run 50 med ball cleans 20/14


8/11/2018

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting Drop Snatch (5-5-5-5-5) increasing wt… Weightlifting Low Hang Snatch (3-3-3-3-3-3) from the floor, then 1 inch from the ground with 2 second pauseevery 2 minutes 3@60% 3@65% 3@70% 3@70% 3@75% 3@75% Weightlifting Quad Squat (3-3-3-3) heavier than last week


8/10/2018

Grand Trunk CrossFit – CrossFit Warm-up 300m row 30 pass throughs 2 rounds 5 OHS 5 snatch grip behind the neck push press 5 snatch grip DL 5 hang power snatches Mobility wall hip stretch partner rig stretch Weightlifting Snatch (7×2) every 1:45 do 5lb more than you squat snatched last time Metcon Metcon (Time) …
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8/9/2018

Grand Trunk CrossFit – CrossFit Warm-up bike/ ski/row 3 minutes dynamic… Mobility box hip stretch box shoulder Weightlifting Shoulder Press (2 RM) 12 minutes Metcon The Bob (Time) 79 push jerks 135/93 *every time you drop the bar do: 8 C2B Pull-ups 9 box jumps 24/20-make sure on the push jerk that you complete each …
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8/7/2018

Grand Trunk CrossFit – CrossFit Warm-up 3 minute Row dynamic… Mobility foam roll Gymnastics 3 rounds :30 parrelette tucks :15 rest :30 hollow hold :15 rest :30 L-hold/ tuck off rig :15 rest Metcon Metcon (AMRAP – Reps) AMRAP 20 400m Run 6 KB turkish get-ups 53/35 32 KBS3 turkish get-ups/side


8/6/2018

Grand Trunk CrossFit – CrossFit Warm-up row 3 minutes dynamic… Mobility couch stretch banded front rack Weightlifting Pause Back Squat (5×3) 3sec pause try to do 5lbs more than last time Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 9 thrusters 75/55 9 pullups 9 burpees


29665 WK Smith Dr.
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New Hudson, MI
48165