WOD

9/17/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes bike or row 3 rounds 10 KBS 10 KB goblet squats 10 ring rowsMobilitycouch stretch banded front rackWeightliftingFront Squat (3 RM)15 minutesMetconMetcon (Time)4 rounds 20 Cal Row 20 burpeesadjust reps if rounds are above...

9/15/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingTall Snatch (5-5-5-5-5)finishing position, no dip. bar starts at the hip, getting under the bar and footworkincrease wt if it feels goodWeightliftingclean+front squat+split jerksquat clean+front squat+split jerk...

9/15/18

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner or groups of 3 75 wall balls 20/14 50 box jumps 24/20 21 thrusters 95/65 21 pull-ups 15 thrusters 15 pull-ups 9 thrusters 9 pull-ups 30 clean and jerks 135/95 1st...

9/14/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row, ski 3 rounds 10 med ball cleans 10 wall balls 10 sit-upsMobilitybanded couch stretch banded front rackWeightliftingClean (work to a heavy 2 rep)12 minutes squat clean, does not have to be TnGMetconMetcon (AMRAP -...

9/13/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row or bike 30 pass throughs 2 rounds w/ barbell 5 push press 5 thrusters 5 split jerks 5 OHSMobility6 minutes foam roll/ quad smashWeightliftingPress Triplet (1-1-1-1-1)`1 push press + 1 push jerk + 1 split jerkcoaches...

9/12/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row dynamic...Mobilitywall hip stretch banded shoulder stretchWeightliftingFront Rack Lunge (heavy 10 rep)5 lunges/ leg 14 minutesMetconMetcon (AMRAP - Reps)AMRAP 8 16 DB walking lunges 50/35 2 rope climbscoaches spend...

9/11/2018

Grand Trunk CrossFit - CrossFitWarm-upbike 10 cals/ ski 6 cals dynamic...Mobilitybox hip stretch box shoulderAccessoryTABATA 8 rounds 20 seconds hollow hold 10 seconds restMetconJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell...

9/10/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes bike dynamic...Mobilitycouch stretch banded shoulderWeightliftingBack Squat (heavy 5 rep)12 minutes to work to a heavy 5 repMetconSaved by the Barbell (3 Rounds for reps)3 rounds for max reps of: 1 minute of burpees
 1...

9/8/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingBTNSNGPP (5-5-5-5-5)behind the neck snatch grip push pressincreasing weightWeightliftingLow Hang Snatchfrom the floor, then 1 inch from the ground with 2 second pauseevery 2 minutes 3@60% 3@65% 3@70% 3@75% 2@80%...

9/8/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 (with a partner) 30 box jump overs 24/20 40 thrusters 95/63 100m Run 50 KBS 53/35100m run is to the dumpsters and back, both run share the other...

9/7/2018

Grand Trunk CrossFit - CrossFitWarm-up300m row 30 passthroughs 2 rounds 5 DL 5HPC 5 Push press 5 Push jerksMobilitybanded hamstring on rig banded front rackWeightliftingDeadlift (10-10-10-10 across)working @ 50-55% across UB reps every 2 minutesMetconMetcon (Time)20...

9/6/2018

Grand Trunk CrossFit - CrossFitWarm-up8 Cal Bike or ski 5 Cals dynamic...Mobilitywall hip stretch banded shoulder- you chooseWeightliftingClose grip Bench Press (3-3-3-3-3)try for 5 heavy sets, increasing weight each setMetconMetcon (Time)3 rounds 18 T2B 400m run 9...

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