WOD

8/17/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal Bike 3 rounds 15 OHS 30 pass throughs KB stretchMobilitypartner rig stretch banded hip capsuleWeightliftingpower/squat snatch complex (heavy 1 rep)work up to a heavy 1 rep power snatch then squat snatchunbrokenMetconMetcon...

8/18/2017

Grand Trunk CrossFit, Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 30 seconds each mountain climber scap push-ups deep squatsMobilityfoam rollWeightliftingBench Press (1 RM)MetconMetcon (AMRAP - Reps)AMRAP 14 grass walk barbell carry 95/63 14 back rack...

8/16/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 15 wall squats spiderman walk with rotation walking lunges pull arms OHMobilitystraight arm shoulder stretch wall hip stretchWeightliftingBack Squat (5-3-1+)using 90% of your 1RM to get your working max....

8/15/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 15 table tops 30 lateral leg kicks inch wormsMobilitybanded couch stretch banded front rackWeightliftingPower Clean (4x5)every 2 minutes run 200m and immediately do 5 reps @ 70%MetconMetcon (Time)3 rounds...

8/12/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingfront squat + jerk (5 x 2+1)from the rack perform a front squat then set and split jerk80% of the jerk 1RMWeightliftingsnatch pull+ snatch (5 x 1+1)70% of snatchWeightliftingPower Clean (5x2)use 90% of...

8/12/2017

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)with a partner AMRAP 8 15 burpees 20 bench press 135/93 30 air squats rest 4 minutes AMRAP 7 14 pull-ups 14 box jump overs 24/20 rest 3 minutes AMRAP 6 100 m Run 10 Hang power snatch 105/73 rest 2min 6...

8/11/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 30 seconds each stationary lunge table tops mountain climbers push-upsMobilitybanded front rack banded couch stretchWeightliftingpower clean+clean (work to a heavy 1 rep)do a power clean then do a clean (squat...

8/10/2017

Grand Trunk CrossFit - CrossFitWarm-up200m run 3 rounds walking lunge pull arms OH 30 lateral leg swings 30 hip glidesMobilityfoam roll back and quadsWeightliftingBench Press (1x1)use 90% of your 1RM to get your working max 75%x5 85%x3...

8/9/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 30 pass throughs 12 barbell OHS inch wormsMobilitybox hip stretch box shoulderWeightliftingSnatch (heavy 5 rep)12 minutes this is a squat snatch, you can do 5 QUICK singles, or unbrokenMetconThe Bob (Time)79 push...

8/8/2017

Grand Trunk CrossFit - CrossFitWarm-up300m Row then 3 rounds 15 table tops 30 hip glides walking cradle stretchMobilitywall hip stretch banded front rackWeightliftingBack Squat (3-3-3+)using 90% of your 1RM to get your working max. multiply your working max by:...

8/7/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 15 wall squats 15 push-ups spiderman walkMobilitycouch stretch banded shoulder- coaches choiceMetconMetcon (AMRAP - Reps)AMRAP 9 Min 1: pistols Min 2: Bar MU Min 3: Cal BikeMetconMetcon (Time)5 rounds 25 wall...

08/05/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (5x2)75%Weightliftingclean deadlift+high hang clean+clean (% of clean)WeightliftingFront Squat1x3 @75% 1x1 @80% 1x3 @75% 1x1 @85%Muscle Snatch (5x3)work on extending vertically...

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