WOD

7/16/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio :30 mnt climber :30 good mornings :30 push-ups :30 wall ball cleanMobilityfoam roll quad/ adductors banded shoulder -under rigMetconMetcon2k Row (Time)Max Effort 2k Row**if the group is larger than 11, have half...

7/15/2019

Grand Trunk CrossFit - CrossFitWarm-up3 DU practice 2 rounds 5 slow wall squats 5 inch worm (walk out with hands into pushup) 5 pull-ups 1 round 15 BB thrusters 30 DU 5 pull-upsMobility1:00 pigeon stretch 1:00 couch stretch 2:00 shoulder straight armWeightliftingfront...

7/13/2019

Grand Trunk CrossFit - CrossFitWarm-up5 minutes cardio foam roll/ smash 6 minutes coaches choice...MetconMetcon (AMRAP - Rounds and Reps)AMRAP 24 24 power cleans 135/95 24 burpees 200m Runshare the reps w/ a partner, then run together, view the run as our chance to...

7/12/2019

Grand Trunk CrossFit - CrossFitWarm-up 4 minutes cardio 3 rounds :30 cossack squats https://www.youtube.com/watch?v=Bvodm1BivOo&feature=youtu.be :30 wallball :30 BB muscle snatch :30 slow BB OHS 3/2/2Mobilitybanded shoulder (straight arm) :90 each couch stretch 2:00...

7/11/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio 3 rounds :30 DB bent over row :30 mountain climbers :30 slow air squats 3/1/2 :30 DB floor pressMobilityfoam roll/quad smashMetconMetcon (AMRAP - Reps)AMRAP 15 sand bag grass run 80/60 7 strict pull-ups 9 burpees...

7/10/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minute row 3 rounds 10 wall ball cleans 15 DU 10 pushupsMobilitybanded hamstring (from rig) banded calfWeightliftingPush Jerk (7x3)clean from the floor work up to a heavy 3 rep, but make sure its a weight you can do 6 more sets...

7/9/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes DU practice 3 rounds 10 CS WY's 10 mountain climbers 10 ring rows 10 DB push pressMobilityfoam roll lats, quads, BB smash traps bench or box shouder stretchMetconMetcon (Time)4 rounds 600/500m Bike 2 rope climbs 600/500m...

7/8/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio 30 pass throughs 2 rounds :30 slow wall squats 4/2/4 :30 inch worm w/ push-up 2 rounds strict Cindy (5 strict pull-ups, 10 push-ups, 15 air squats)Mobilitypigeon stretch 1:00 each side couch stretch 1:00 each side...

7/6/2019

Grand Trunk CrossFit - CrossFitWarm-up 5 minutes cardio 5 minutes foam roll/ smash review workout dynamicMetconMetcon (AMRAP - Reps)AMRAP 30 (teams of 2) 45 power snatches 75/55 200m sand bag run 80/60 (share the carry) 60 back rack lunges 95/65 200m sand bag run...

7/6/2019

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingStrict press in split position (5x5)get into split jerk position and then strict press, record your heaviestWeightliftingSnatch ( 2 position pause)Pause 2 sec at mid shin then pause 2 sec above the knee2@60% 2@65%...

7/5/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio 3 rounds :30 pushup :30 mountain climber :30 situpsMobilitybanded hamstring stretch ( on back)MetconMetcon (AMRAP - Reps)AMRAP 12 48 Cal Bike 48 DB floor press 50/35 48 T2Bwork through this triplet, manage the...

7/4/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio foam roll 5-6 minutes 3 rounds 10 deadlifts 10 air squats 10 pushupsMetconSaman (Time)8 Rounds for Time: 13 Deadlifts (185lb/125lb) 17 Wall Balls (20lb/14lb) 400m runSaman Kunan died after successfully delivering...

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