WOD

1/19/2019

Grand Trunk CrossFit - Barbell ClubWarm-uptempo strict press (8-8-8)3 up/2 down increase weight if possibleWeightliftingWeightliftingbelow the knee power cleanload up to just above the knee 3@60% 3@65% 3@70% 3@75% 3@75% 3@75%Weightlifting1.5 Back SquatFull squat come...

1/17/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minute cardio 3 rounds 10 BB HPC 10 BB push press 10 CS snow angelsMobilityquad smash/ foam rollMetconMetcon (AMRAP - Reps)AMRAP 3 5 clean and jerks 155/110 5 bar facing burpees rest 2 minutes AMRAP 3 4 clean and jerks 185/135 6...

1/16/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 3 rounds 5 BB thrusters 5 BB DL 10 PVC wind millsMobilitycouch stretch banded shoulderWeightliftingfront squat/back squat7/13 squat cycle17-18 minutes total using 90% of your new 1 RM front squat. do 80-85% of...

1/15/2019

Grand Trunk CrossFit - CrossFitWarm-up2 minutes shuttles 3 rounds 10 CS archers 3 strict pullups/ 5 ring rows 10 lunges 5 V-upsMobilitywall hip stretch partner rig stretchGymnasticsBar Muscle-ups (5xME)5 sets. Perform each set of UB Bar MU/ C2B pullups/ pullups after...

1/12/2019

Grand Trunk CrossFit - Barbell ClubWarm-upMuscle Snatch (5-5-5)from power position, increasing weight each set,WeightliftingBelow the knee Snatchbarbell starts just below the knee2@60% 2@65% 2@70% 2@75% 2@80% 2@85%Weightlifting1.5 Back SquatFull squat come up to...

1/12/2019

Grand Trunk CrossFit - CrossFitWarm-updynamic... foam roll, quad smashMetconMetcon (AMRAP - Reps)AMRAP 10 (w/ a partner 1 rest, 1 works) 24 pull-ups 20 box jump overs 24/20 16 hang power snatches 95/63 rest 2 min AMRAP 12 (w/ a partner) 24 T2B 30 box jumps 24/20 36...

1/11/2019

Grand Trunk CrossFit - CrossFitMetconCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# /...

1/10/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 3 rounds 10 CS archers 5 hang power cleans 5 push press 10 BB front rack lungeMobilityquad smashWeightliftingBench Press (3x2)take 3-4 min, get to 60% then... every 2 minutes 4@60% 3@70% 3@85% 2@90% 2@90% 2@90%...

1/9/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minute DU practice 30 pass throughs 3 rounds 10 CS ATYT 5 BB back squat 5 BB OHS 5 DLMobility10 T-spine banded pulls wall hip stretchWeightliftingfront squat/back squat (4x15)7/13 squat cycleroughly 16 minutes... using 90% of...

1/08/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minute bike or row 3 rounds 10 KBS 10 CS WY's 10 V-upsMobilitycouch stretch OH banded shoulderGymnasticsMetcon (AMRAP - Reps)4 rounds :90 Sec: ring MU/ ring MU progession/ kipping Pull-up/ strict Pullup/ banded strict pullup :90...

1/7/2019

Grand Trunk CrossFit - CrossFitWarm-up1 minute shuttles 3 rounds 10 CS snow angels 10 BB shoulder press 10 BB FR lungeMobilitybox hip stretch box shoulderWeightliftingShoulder Pressevery 90 seconds 4@60% 3@70% 3@80% 2@90% 2@90% 2@90% ME@50-60% record your ME in the...

1/5/2019

Grand Trunk CrossFit - CrossFitWarm-updynamic... foam rollMetconMetcon (AMRAP - Rounds and Reps)AMRAP 24 with a partner -one works one rests 48 wall balls 20/14 48 sit-ups 48 thrusters 95/63 48 Cal Bike 48 back rack lunge...

Schedule your first class now

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