WOD

7/21/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)with a partner AMRAP 8 50 bench press 155/103 50/42 cal assault bike rest 1 min AMRAP 8 50 clean and jerk 135/93 50/42 cal assault bike rest 1 min AMRAP 8 50 power snatches 115/83 50/42 cal assault...

Max day!

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (1 RM)WeightliftingClean and Jerk (1 RM)

7/20/2018

Grand Trunk CrossFit - CrossFitMetcon ()Metcon (Time)5 rounds 5 deadlifts 10 burpeesthrow back to the 2008 CF games, some of those guys did this workout in sub 3, let's see how fast you can finish. Remember : - proper DL form, scale to your level - new burpee...

7/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute bike/row dynamic...Mobilitybox hip stretch box shoulderWeightliftingpaused bench press (3-3-3-3-3)3 sec pause same weight across using 80-85% of bench press 1 RMMetconMetcon (AMRAP - Reps)AMRAP 4 200m run 10 DB push press...

7/16/2018

Grand Trunk CrossFit - CrossFitWarm-up3min row 30 pass throughs 15 wall squats -squat therapy (chest as close to wall as possible, heels down) 3 rounds w/ barbell 5 OHS 5 behind the neck presses 5 snatch dropsMobilitycouch stretch banded shoulderWeightliftingPause...

7/14/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds)AMRAP 22 with a partner 50 deadlifts 125/90 40 burpee pull-ups 30...

7/13/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Bike/row/ski dynamic...Mobilitybanded hip stretch banded shoulderWeightliftingShoulder Press (4-4-4-4-4)5x4 across using 80-85% every 2 minutesMetconMetcon (Time)150 DU 1500m Row 50 DB push press 35/20 35/30 Cal...

7/12/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row/bike/ski 30 pass throughs 2 rounds w/ barbell 5 Front squats 5 hang power cleans 5 push press 5 hang squat cleansMobilityfoam rollGymnastics4 rounds :45 hollow hold :15 rest :45 alligator rolls :15 rest :45 parallette...

7/11/2018

Grand Trunk CrossFit - CrossFitWarm-uprow, bike, ski 3 minutes dynamic...Mobilityquad smash trap smashWeightliftingpaused bench press (6x4)every 90 seconds 2 sec pause 6 working sets, building to a heavy 4 repMetconMetcon (AMRAP - Reps)AMRAP 12 20 push-ups sand bag...

7/10/2018

Grand Trunk CrossFit - CrossFitWarm-uprun to wall, or row 350m dynamic...Mobilitybox hip stretch box shoulderWeightliftingPause Back Squat (5-5-5-5-5)3 sec pause at bottom working between 65-75% of back squat every 2 minutesMetconMetcon (Time)4 rounds 12 T2B 24...

7/9/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row 30 pass throughs 2 rounds w/ barbell 10 OHS 5 hang power snatches 5 snatch grip DL 10 snatch grip push pressMobilitycouch stretch banded shoulderGymnastics1 round ME hollow rocks rest 90 seconds ME hollow rocks rest...

7/7/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 25 With a partner 300m Run (up hill around concrete wall) 60 Wall Balls 20/14 30 Burpee box jump overs 24/20 60 Slam balls...

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