WOD

9/25/2018

Announcements Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.Grand Trunk CrossFit - CrossFitWarm-up3 minute row 30 pass throughs 2 rounds 5 OHS 5 SG deadlift 5 HPS 5 push...

9/24/2018

Announcements Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences.Grand Trunk CrossFit - CrossFitWarm-up3 minute row or bike dynamic...Mobilitycouch stretch banded...

9/22/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingHigh-Hang Snatch (5-5-5-5-5)"pocket snatch" increase weight if it feels goodWeightliftingBelow the Knee Clean3@60% 3@65% 3@70% 3@75% 2@80% 2@80% 2@80%WeightliftingBack Squat1x3 @75% 1x3 @80% 1x3...

9/22/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 28 (with a partner) 40 BB step ups 115/83 (partner runs 100m until finished w/ step ups) 30 HSPU 40 DeadLift 145/113 (partner does low plank) 30 S2OH 145/113back rack step up, you can share the...

9/21/2018

Grand Trunk CrossFit - CrossFitWarm-up300m row 30 pass throughs 3 rounds w/ BB 5 DL 5 HPC 5 Push press 10 situpsMobilitybanded hip stretch banded backpackWeightliftingClose grip Bench Press (4-4-4-4-4-4)15 minutes get at least 6 heavy sets in and record your heaviest...

9/20/2018

Grand Trunk CrossFit - CrossFitWarm-up4 minute DU dynamic...Mobility6 min foam roll 20 fwd leg swings -each leg 20 lateral leg swings -each legMetconMetcon (Time)3 rounds 600m run 30 box jumps 24/2020 MTCAccessoryBulgarian split squat (3x15)using 2 DB at your side 15...

9/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row 30 pass through 3 rounds w/ barbell 5 OHS 5 SGBNP 5 OHS 5 SG deadliftMobilitywall hip stretch partner rig stretchWeightliftingOverhead Squat (3 RM)15 minutesMetconMetcon (Time)21 squat snatches 75/53 42 pushups 15...

9/18/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row 3 rounds w/ barbell 5 strict press 5 bent over row 5 push press 5 thrusters 5 bent over rowMobilitybanded shoulderMetconMetcon (AMRAP - Reps)4 rounds AMRAP 3 20 push press 135/95 ME strict pull-up rest 2 minutesscore...

9/17/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes bike or row 3 rounds 10 KBS 10 KB goblet squats 10 ring rowsMobilitycouch stretch banded front rackWeightliftingFront Squat (3 RM)15 minutesMetconMetcon (Time)4 rounds 20 Cal Row 20 burpeesadjust reps if rounds are above...

9/15/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingTall Snatch (5-5-5-5-5)finishing position, no dip. bar starts at the hip, getting under the bar and footworkincrease wt if it feels goodWeightliftingclean+front squat+split jerksquat clean+front squat+split jerk...

9/15/18

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner or groups of 3 75 wall balls 20/14 50 box jumps 24/20 21 thrusters 95/65 21 pull-ups 15 thrusters 15 pull-ups 9 thrusters 9 pull-ups 30 clean and jerks 135/95 1st...

9/14/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row, ski 3 rounds 10 med ball cleans 10 wall balls 10 sit-upsMobilitybanded couch stretch banded front rackWeightliftingClean (work to a heavy 2 rep)12 minutes squat clean, does not have to be TnGMetconMetcon (AMRAP -...

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