WOD

3/12/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row dynamic...Mobilitybanded hamstring behind the back shoulder stretchWeightliftingBench Press (build to a heavy 5 rep)5 working sets building to a heavy 5 rep, 2 minutes between setsMetconMetcon (AMRAP - Reps)AMRAP 3 8...

3/12/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds 250 M Row 5 Inch Worms with Push Up 10 Mountain Climbers with Rotation **group foam roll**Core Conditioning5 Rounds :60 Superman :60 Leg Lifts :30 RestMetconAMRAP 18 9 Half Burpees 18 Sumo Deadlift High Pull (with KB) 18...

3/10/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightlifting3 position Clean (3x1+1+1)1. power position- high hang squat clean, keep chest high and drop into squat 2. hang position- hang squat clean 3. squat clean- full squat clean from floor% of clean 2x1+1+1@70%...

3/10/18

Grand Trunk CrossFit - CrossFitWarm-upDynamicMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 working in groups of 3 75/60 Cal Bike 75 wall balls 20/14 50 power cleans 115/83after every round add 10lb to your power...

3/10/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds Row 250M 20 Pass Thrus 10 Pause SquatsCore ConditioningPlank-Moving LadderMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...

18.3

Grand Trunk CrossFit - CrossFitWarm-upMetconCrossfit Games Open 18.3 (Ages 16-54) (Time)2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar...

3/8/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike dynamic...Mobilityfoam roll, lacrosse ball workWeightliftingPull-ups (4x5)EMOTM 8 odd: 5 strict pullups- weighted if possible, scale w/ a band and negative even: pushup plank hold- do on the low rings for more of a...

3/8/2018

Grand Trunk CrossFit - BOOTCAMPWarm-upCore ConditioningEMOTM 8 odd:plank march even:tuck upsPTMetcon (No Measure)AMRAP 16 16 renegade rows 10 burpees 10 cal bike 16 step...

3/7/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min Row dynamicMobilityquad smash banded shoulderWeightliftingHang Power Clean (1x2)with a running clock building to a heavy 2 rep, shooting for 90 seconds between sets 6-7 setsMetconDiana (AMRAP - Reps)AMRAP 10 3 hang power...

3/6/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min DU Dynamic...MobilityWall hip stretch Banded front rackGymnasticsEMOTM 8 odd: 20 hollow rocks even: 15 hang tucks w/ leg extWeightliftingBack Squat (3x10)working @55-65% range every 2minutesMetconMetcon (AMRAP - Reps)AMRAP 8...

3/5/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row dynamic...Mobilitycouch stretch banded straight armWeightliftingSnatch (7x1)warmup together, 5-6 minutes to get to your weight EMOTM 7 working @ 80-85% acrossMetconMetcon (AMRAP - Reps)AMRAP 15 20 sit-ups 18/15 cal...

3/5/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 rounds 250 m row 20 jump jacks 12 scalp push upsCore Conditioning:30 R side plank with twist :30 L side plank with twist :30 alt plank :30 leg lifts :30 restMetconAmrap 19 (4 rounds thru) 1 Min DB squats 1 min DB push press 1...

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