WOD

3/20/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes row, bike, run 20 pass throughs 3 rounds 10 CS snow angels 5 BB OHS 5 BB SG DL 10 lateral hopsMobilityfoam roll- 5 minutesWeightliftingHang Power Snatch (heavy 3 rep)12 minutes to build up, 3 UB reps, focus on hips and...

3/19/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Bike or Row 3 rounds 10 CS WY's 5 BB push press 5 BB DL 10 V-upsMobilitypigeon stretch partner rig stretchWeightliftingtempo strict press (3-3-3-3-3)same weight across for all 5 sets working at 75-80% every 1:40 3 sec...

3/18/2019

Grand Trunk CrossFit - CrossFitWarm-up 2 minutes shuttle 3 rounds 10 wall squats . https://www.youtube.com/watch?v=hV_rDOloxCI 5 CS ATYT 5 lunges 5 BB hang squat cleansMobilitycouch stretch banded front rackWeightliftingBack Squat (2 RM)16 minutes to find a 2...

3/16/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio 6 minutes foam roll dynamic...MetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 50 Cal Row 50 thrusters 95/65 50 deadlifts 145/95 50 wall balls 20/14with a...

19.4

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 30 pass throughs 3 rounds 5 Hang power snatch 5 CS WY's 10 SG DLMobilitybanded coach stretch banded shoulderMetconCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12...

3/15/2019

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingPush Press (5-5-5-5-5)increase weight if it feels goodWeightliftingClean Pull3@90 3@100 3@100 3@100 3@100WeightliftingClean3@70% 3@75% 2 @80% 2@85% 2@85%WeightliftingBack Rack Lunge (5-5-5-5-5)5 per leg,...

3/12/2019

Grand Trunk CrossFit - CrossFitWarm-up15 cal Bike 3 rounds 10 KB SDL 10 KB goblet squats 10 situps 10 lateral hopsMobilityfoam rollWeightliftingtempo bench press3 sec down/2 sec up every 2 minutes using your 2 RM bench press do 4@65% 4@70% 3@75% 3@80% 3@80%...

3/11/2019

Grand Trunk CrossFit - CrossFitWarm-up2 minute shuttles 20 pass throughs 3 rounds 5 CS ATYT 10 BB OHS 10 ring rows 5 V-upsMobilitywall hip stretch banded shoulderWeightliftingOverhead Squat (heavy 2 rep)15 minutesMetconMetcon (AMRAP - Reps)AMRAP 9 3-6-9-12-15... OHS...

SATURDAY MORNING SHOWDOWN

Grand Trunk CrossFit - CrossFitWarm-upMetconCrossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesCrossfit Games Open...

3/8/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Bike or Row 3 rounds 10 lunges 10 pushups 10 WB DeadliftsMobilitybanded couch stretch banded back pack stretchMetconCrossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50...

3/7/2019

Grand Trunk CrossFit - CrossFitWarm-up300m Row 3 rounds 5 BB DL 5 BB hang squat clean 5 BB push press 5 BB push jerksMobilityfoam roll or BB smash quads, trapsWeightliftingPower Clean (heavy 3 rep)take 14 minutes to build to a heavy 3 rep, can be 3 quick singles, get...

Get Fit, For A Change

If you have ever tried to start a new healthy habit or perhaps eliminate an old one you know difficult change can be. Our bodies are adaptation machines, however, and will adapt to the stimulus they experience most frequently. One way to prime your body for change is...

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