WOD

12/10/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min Row 3 rounds 10 wall balls 10 CS snow angels https://www.youtube.com/watch? 10 V- upsMobilitycouch stretch banded couch stretchWeightliftingfront squat/back squat (4x20)7/13 squat cycle15 minutes using 90% of your new 1 RM...

12/8/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftinghang clean + btk clean1+2@60% 1+2@65% 1+2@70% 1+2@75% 1+2@80% 1+2@80%Weightliftingback rack box step up (10-10-10-10)increasing weight each set. 10 each legback rack box step up (10-10-10-10)increasing weight each...

12/8/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)with a partner AMRAP 10 30-25-20 deadlift 105/73 (synchro) S2OH (synchro) bar over burpee (1 work 1 rest) rest 2 minutes AMRAP 6 climbing by 2s ...2-4-6-8... KB goblet squat 53/35 situps rest 30 sec...

12/7/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio dynamic...Mobilityquad smash banded back packMetconMetcon (AMRAP - Rounds and Reps)AMRAP 18 28 Cal Row 12 Bench Press 205/110 28 KBS 53/35scale to the bench press could be DB floor pressMetconMetcon (AMRAP -...

21/6/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes row 3 rounds 10 CS ATYT www.youtube.com/watch?v=SKWwOuxbpfs 10 wall ball cleans 10 ring rowsMobility7 minutes foam roll/ quad smashGymnastics4 rounds :90 ring MU/ banded ring MU transitions/ pull-up progressions :90 HS...

12/4/2018

Grand Trunk CrossFit - CrossFitWarm-upMobilitybox hip stretch box shoulderWeightliftingShoulder Press (2-2-2-2-2-2)take 5 minutes to get up 90-95% then 6 sets of 2 across using 90-95% :90 seconds each roundMetconMetcon (Time)1600m Bike 21 HSPU 21 burpee box jump overs...

12/3/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row 3 rounds 10 BB front squats 10 CS WY's https://www.youtube.com/watch?v=Vcm9UQgp_90 10 lungesMobilitycouch stretch banded front rackWeightliftingFront Squat (1 RM)below is just a guideline of where you should be, as...

12/1/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)2 rounds 200m Row/ 600m bike (all) 100 power snatches 75/53 200m Row/ 600m bike (all) 50 burpee box jump overs 24/20 200m Row/ 600m bike (all) 100 clean and jerks 105/73-working in groups of 2 or 3...

12/1/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingHang snatch + BTK snatch1+2 @60% 1+2 @65% 1+2 @70% 1+2 @75% 1+2 @80% 1+2 @80%Weightlifting1.5 Back SquatFull squat come up to parallel drop down and up all the way is 1 rep2 @70% 2 @75% 2 @80% 2 @80%1.5 Back...

11/30/2018

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio 3 rounds 10 KB swings (single arm) 10 CS WY's (light band) 10 situps 10 CS archers (heavy band)Mobilityback pack stretch banded couch stretchWeightliftingBench Press (3-3-3-3-3-3)6 sets of 3 climbing in weight....

11/28/2018

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles (down and back is 1) 30 pass throughs 3 rounds w/ barbell 5 hang power snatch 5 snatch grip DL 5 front squats 5 push pressMobilitybanded hamstring on floor banded straight armWeightliftingFront Squat (4-4-4-4) every 2...

11/26/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute cardio 3 rounds w/ barbell 5 back rack lunges 5 hang power cleans 5 S2OH 5 pushupsMobilitycouch stretch banded front rackWeightliftingBack Rack Lunge (3x12)reverse lunge, do 12 reps with right leg then 12 with the left,...

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