WOD

11/20/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio dynamic...Mobilitywall hip stretch partner rig stretchMetconMetcon (AMRAP - Reps)5 rounds AMRAP 2 15 Cal Row ME T2B rest 2 minutesscore is total T2BAccessoryTABATA hollow hold TABATA arch hold ( like superman hold...

11/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row dynamicMobility30 pass throughs banded front rack couch stretchWeightliftingFront Squat (1x1)3 minutes get close to 60% then every 2 minutes 5 @60% 5 @70% 3 @80% 3 @85% 2 @90% 2 @95% 1 @97%MetconMetcon (Time)21-15-9...

Riley Katheryn WOD Fundraiser

Grand Trunk CrossFit - CrossFitWarm-up4 minutes shuttles, bike, row dynamic... mobility with coachMetconRiley Katheryn Fundraiser (AMRAP - Reps)AMRAP 14 2 shuttles 11 KBS 53/35 3 power cleans 185/135 9 DB S2OH 35/20 30 air squatsthis workout can be done with a partner...

11/16/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute DU 3 rounds 5 hang power snatch 5 BTNSGPP 5 deadliftsMobilitybox hip stretch box shoulder stretchMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 20 power snatches 95/65 10 Cal Skier 20 box step ups (back rack) 95/65use a...

11/15/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 3 rounds 8 wall ball cleans 10 pushups 12 KBSMobilitybanded back pack quad smashWeightliftingShoulder Press (heavy 4 rep)take 9 minutes to get to your heavy 4 rep, get at least 5 heavy sets in...

11/14/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute cardio 3 rounds 5 hang power clean 5 FS 5 shoulder press 10 ring rowsMobilitywall hip stretch partner rig stretchGymnastics4 rounds 1 MIN: HS walk practice 1 MIN: ring MU/ C2B/ Pullups practice 1 MN: pistols...

11/13/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes DU dynamicMobilitycouch stretch banded shoulderWeightliftingFront Squat (2x1)every 2 minutes 5@65% 4@75% 3@85% 2@90% 2@90% 1@95% 1@95%Front Squat (2x1)every 2 minutes 5@65% 4@75% 3@85% 2@90% 2@90% 1@95% 1@95%MetconMetcon...

11/12/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Cardio dynamic... 30 pass throughs foam roll 5 minutes burgener warmupMetconThree Wise Men Tribute (3 Rounds for reps)“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite =...

11/10/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 25 ( with a partner) 1 works 1 rests) 100 Slam Balls 20/15 50 T2B 50 Burpee box jump over 24/20 100 wall balls...

11/9/2018

Grand Trunk CrossFit - CrossFitMetconMetcon (Time)5 rounds 18/15 Cal Row 6 clean and jerks 155/110

11/8/2018

Grand Trunk CrossFit - CrossFitWarm-upbike 3 minutes dynamic...Mobilityfoam roll or quad smashWeightliftingShoulder Press (3-3-3-3-3-3-3)starting at 70% do 7 sets each 3 reps climbing up to your heavy 3 rep *90 seconds eachMetconMetcon (AMRAP - Rounds and Reps)AMRAP...

11/7/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row 30 pass throughs 3 rounds 5 OHS 5 hang power snatches 10 ring rows 5 snatch grip push pressMobility box hip stretch box shoulder stretchWeightlifting3 position Snatch (heavy 1 rep)1.high hang- power position 2. above...

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