WOD

5/23/19

Grand Trunk CrossFit - CrossFitMetconCindy full of Grace (Time)3 rounds 3 rounds of Cindy 10 Clean and Jerks 135/951 round of Cindy= 5 pull-ups+10 push-ups+15 air squats

5/21/2019

Grand Trunk CrossFit - CrossFitWarm-up2500m Bike 20 pushups 20 lunges 20 ring rowsMobilitypigeon stretch banded shoulder stretchGymnastics50 strict HSPU (Time)do 50 strict HSPU...7 MTC, scale as neededMetconMetcon (Time)4 rounds 12 OH lunges 115/83 200m Run (grass) 4...

Too Much B/S

Grand Trunk CrossFit - CrossFitWarm-up600m Row 10 BB hang squat cleans 15 BB thrusters 10 BB split jerks 15 ring rowsMobilitybanded front rack banded couch stretchWeightliftingClean and Jerk (heavy 1 rep)12 minutes to work up to a heavy 1 rep, working on the squat...

5/16/2019

Grand Trunk CrossFit - CrossFitWarm-up grass run/ 300m row 20 BB floor press 20 BB bent over row 20 BB back squatMobilityfoam roll/ BB smashWeightliftingtempo bench press (6x3)every 2 minutes across @75-80% of 1 RM bench 3 sec down/ 2 second pause/ 1 sec...

5/15/2019

Grand Trunk CrossFit - CrossFitWarm-up2000m Bike 15 lunges 15 WB cleans 15 sit-upsMobilitybanded hamstring ( on back)WeightliftingDeadlift (6x5)every 1:45 do 5 reps @70-75% (trying for UB) then 5 strict HSPU, if you don't have your HSPU scale to your levelMetconMetcon...

5/14/2019

Grand Trunk CrossFit - CrossFitMetconMetcon (AMRAP - Reps)AMRAP 15 15 pushups 45 DU 15 T2B

5/13/2019

Grand Trunk CrossFit - CrossFitWarm-up2500m Bike 15 BB front squat 15 pushups 15 BB thrustersMobilitycouch stretchWeightliftingFront Squat (5x2)every 1:40 working at 85-90% acrossMetconMetcon (AMRAP - Reps)AMRAP 10 30 wall balls 20/14 15 DB snatches 50/35commit to...

5/11/19

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingBehind the Neck Push Press (5x5)Punch the bar upincrease weightWeightliftingClean+2 FS + jerk1x3@60% 1x3@65% 1x2@70% 1x2@80% 2x2@85%AccessoryGHD back ext (5x10)Ring Dips...

5/10/2019

Grand Trunk CrossFit - CrossFitWarm-up1000m Row 20 BB SDL 20 BB lunges (front rack) 20 BB bent over rows 20 BB floor pressMobilitybanded hamstring (on back)WeightliftingDeadlift (heavy 3 rep)work up to a heavy UB 3 rep 14 minutesMetconMetcon (AMRAP - Reps)AMRAP 12...

5/9/2019

Grand Trunk CrossFit - CrossFitWarm-up15 shuttles 20 KBS 20 lateral hops 20 ring rows 20 pushupsMobilityfoam roll/barbell smashMetconGhost (3 Rounds for reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many...

5/8/2019

Grand Trunk CrossFit - CrossFitWarm-up30 pass throughs 10 CS snow angels 1600m Bike/800m ski 15 BB OHS 15 BB hang power snatch 15 pushupsMobilitywall hip stretch banded shoulderWeightlifting3 position Snatch (heavy 1 rep)1.high hang- power position 2. above knee 3....

5/7/2019

Grand Trunk CrossFit - CrossFitWarm-up12 shuttles 12 BB shoulder press 12 BB front rack lunges 12 lateral hops over the bar 12 BB split jerksMobilitypigeon stretch banded shoulder-straight armWeightliftingSplit Jerk (heavy 2 rep)12 minutesMetconMetcon (AMRAP -...

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