WOD

10/21/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingclean+front squat+split jerk (work to heavy 1+1+1)squat clean+front squat+split jerk complex1+1+1 x 5 setsWeightliftingsnatch deadlift+high hang snatch+snatch (1+1+1 x5)using 70% of snatchWeightliftingBack...

10/21/17

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 25 with a partner sand bag grass run 70/50 25 bag facing burpees 50 wall balls 20/14 25...

10/20/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minute row or bike 3 rounds 10 kips on rig 10 push-ups 30 lateral leg swingsMobilitybanded couch stretch banded shoulder- whatever you needMetconMetcon (AMRAP - Reps)3 rounds 1min ME ring MU/ mu progressions/ C2B 1 min ME bench...

10/19/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds inch worms russian walks 12 scap pushupsMobilityquad smashWeightliftingDeadlift (EMOTM 7)3 deadlifts @ 60-70% + 6 bar over burpeesMetconMetcon (AMRAP - Reps)AMRAP 3 15 SDLHP 115/83 12 DB thrusters 35/20 rest...

10/18/2017

Grand Trunk CrossFit - CrossFitWarm-upDU practice 3 minutes 3 rounds 30 pass throughs 10 OHS 10 V-upsMobilitybox hip box shoulderWeightliftingSnatch (8 rounds 90seconds each round)2 reps starting at 65% working to 85-90%MetconMetcon (Time)5 rounds grass run 12...

10/17/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 15 table tops 15 barbell good mornings 15 kb goblet squatsMobilitywall hip stretch banded front rackWeightliftingClean and Jerk (2 reps EMOTM 10)working on the squat clean and split jerk start @ your 65% and...

10/10/2017

Grand Trunk CrossFit - CrossFitMetconAdrian (Time)7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30"In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian...

10/10/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal Bike 3 rounds 12 wall squats inch worms 12 scap push-upsMobilitycouch stretch banded front rackWeightliftingBack Squat (1 RM)MetconMetcon (Time)3 rounds 15 front squats 165/123 20 HRPU 15 deadlifts...

10/9/2017

Grand Trunk CrossFit - CrossFitWarm-up2 min DU practice 3 rounds walking cradle 10 DB strict press 30 lateral leg swingsMobilitywall hip OH shoulder stretchWeightliftingShoulder Press (build to a heavy 3 rep)10 minutes this is a strict pressWeightliftingPush Jerk...

10/7/17

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingfront squat + jerk (3x2+1)from the rack perform a front squat then set and split jerk% of jerk 2x2+1 @ 80% 3x2+1@85%Weightliftingsnatch pull+ snatch (3x1+1)% of snatch 2x1+1 @70% 3x1+1...

10/7/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 25 Run 50 pull-ups 40 deadlifts 185/133 30 back squats 20 box jumps 30/24 10 power...

10/6/2017

Grand Trunk CrossFit - CrossFitWarm-up3 min DU practice 3 rounds spiderman walk with rotation 30 hip glides 12 push-upsMobilitybanded couch stretch banded shoulderWeightliftingBench Press (ME)choose 3 different weights building up, do ME on each of the sets heaviest...

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