WOD

8/14/2018

Grand Trunk CrossFit - CrossFitWarm-upMobilitywall hip stretch banded back pack shoulderWeightliftingpaused bench press (5x2 across)every 90 seconds 2 sec pause working up near 08-85% of 1RM benchMetconMetcon (AMRAP - Reps)AMRAP 15 50ft walking lunge 200m Run 50...

8/11/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingDrop Snatch (5-5-5-5-5)increasing wt...WeightliftingLow Hang Snatch (3-3-3-3-3-3)from the floor, then 1 inch from the ground with 2 second pauseevery 2 minutes 3@60% 3@65% 3@70% 3@70% 3@75% 3@75%WeightliftingQuad...

8/10/2018

Grand Trunk CrossFit - CrossFitWarm-up300m row 30 pass throughs 2 rounds 5 OHS 5 snatch grip behind the neck push press 5 snatch grip DL 5 hang power snatchesMobilitywall hip stretch partner rig stretchWeightliftingSnatch (7x2)every 1:45 do 5lb more than you squat...

8/9/2018

Grand Trunk CrossFit - CrossFitWarm-upbike/ ski/row 3 minutes dynamic...Mobilitybox hip stretch box shoulderWeightliftingShoulder Press (2 RM)12 minutesMetconThe Bob (Time)79 push jerks 135/93 *every time you drop the bar do: 8 C2B Pull-ups 9 box jumps 24/20-make sure...

8/7/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row dynamic...Mobilityfoam rollGymnastics3 rounds :30 parrelette tucks :15 rest :30 hollow hold :15 rest :30 L-hold/ tuck off rig :15 restMetconMetcon (AMRAP - Reps)AMRAP 20 400m Run 6 KB turkish get-ups 53/35 32 KBS3...

8/6/2018

Grand Trunk CrossFit - CrossFitWarm-uprow 3 minutes dynamic...Mobilitycouch stretch banded front rackWeightliftingPause Back Squat (5x3)3sec pause try to do 5lbs more than last timeMetconMetcon (AMRAP - Rounds and Reps)AMRAP 9 9 thrusters 75/55 9 pullups 9...

8/4/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 25 with a partner 100 wall balls 20/14 50 Cal Row 50 burpee box jump overs 24/20 100 Slam balls...

8/4/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSNGBTNPP (5-5-5-5-5)snatch grip behind the neck push pressincreasing weightWeightliftingpower clean + front squat (5x 2+1)every 2 minutes 60% 65% 70% 70% 75%WeightliftingQuad Squat (3-3-3)heavier than previous...

8/3/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute cardio 30 pass throughs 2 rounds with Barbell 5 OHS 5 drop snatches 5 snatch grip DL 5 snatch grip push pressMobilitycouch stretch banded shoulder- back packWeightliftingOverhead Squat (heavy 3 rep)14...

7/31/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min DU dynamic...Mobilityfoam rollWeightliftingpaused bench press (5-5-5-5 across)2 second pause set every 2 minutes try to do at least the same or 5 lb more than last time or 60% of 1rm benchMetconFight Gone Bad (3 Rounds for...

7/28/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (Time)AMRAP 24 with a partner 72 dead lifts 135/95 48 box jump overs 24 thrusters 3 sled pulls...

7/28/18

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingDrop Snatch (5-5-5-5-5)increase wt as per comfort, just drop under the bar and receiveWeightliftingLow Hang Snatchfrom the floor, then 1 inch from the ground with 2 second pause3@60% 3@65% 3@70% 3@70%...

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