WOD

2/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min DU practice dynamic...Mobilitycouch stretch banded shoulderWeightliftingPause Back Squat (5x5)3 sec pause 2 inches below parallel, then explode up working at 60% of back squat. 5 minutes warmup then Every 2...

2/19/18

Grand Trunk CrossFit - BOOTCAMPWarm-upCore Conditioning3 Rounds 12 plank up/downs 12 superman up/downs 12 tuck upsMetconAMRAP 16 15 Sumo KettleBell Deadlifts Walking Lunge (down and back) 10 Kettle Bell...

2/17/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 24 working in teams of 2 48 deadlifts 135/95 36 hang power cleans 24 S2OH 16 bar over...

2/17/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingFront Squat75% 1x3 1x2 3x1Weightliftingpower snatch+squat snatch complexusing 90% of snatch 70% 1+1x2 75% 1+1x2 80% 1+1x2Weightliftingpower clean + clean + jerk% of power clean and jerk using 90% of C&J for Power...

2/17/2018

Grand Trunk CrossFit - BOOTCAMPWarm-upCore ConditioningPTMetcon (No Measure)AMRAP 20 12 wall balls 12 step ups 12 ring rows

2/16/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row/DU dynamic...Mobilitybarbell trap smash foam rollGymnastics45 Second UB Plank Hold on Low Rings 3 rounds 0:30 Max Effort Hollow Hold 0:30 Rest 0:30 Max Effort Tuck Hold on boxes 0:30 Rest 0:30 Max Effort Tuck Hang on...

2/15/2018

Grand Trunk CrossFit - CrossFitWarm-up250m row then 3 rounds 10 BB good mornings 10 BB back rack squats 10 BB strict pressMobilitybanded hamstring (on back) foam rollConditioning3 rounds 10 wall ball cleans 20/14 15 sit-ups 10 HSPU *45sec HS holdMetconNorah (AMRAP -...

2/15/2018

Grand Trunk CrossFit - BOOTCAMPWarm-updynamic...Mobilityfoam rollCore ConditioningEMOTM 6 odd: ME ab mat sit-ups even: ME leg liftsPTMetcon (No Measure)4 rounds 1 MIN: DB push press 30 sec rest 1 MIN: Bike 30 sec rest 1 MIN: DB bent over Row 30 sec rest 1 MIN: burpees...

2/14/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike dynamic...Mobilitywall hip stretch banded shoulder, straight armWeightliftingHang Snatch (8x2)EMOTM 8, hang squat snatch, barbell comes up from between the hips and knees, work at 75-80% across. not TNGMetconMetcon...

2/13/2018

Grand Trunk CrossFit - CrossFitWarm-up2 min Bike dynamic...Mobilitybarbell quad smash...Gymnastics4 Rounds 10 sitting straddle leg lifts 10 Tuck Hold Toe Taps on boxes 20 Low Plank Leg MarchesWeightliftingBench Press (heavy 3 rep)12 minutes to build to a heavy 3...

2/12/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row/Bike dynamic...Mobilitycouch stretch banded front rackWeightliftingPaused Front Squat (5x5)5 minutes to get to 65-70% then Every 2 minutes 3sec pause 2 inches below parallel, 1 sec upMetconMetcon (AMRAP - Reps)AMRAP 9...

12/12/2018

Grand Trunk CrossFit - BOOTCAMPWarm-upCore Conditioning4 rounds 30 sec tuck up 15 sec rest 30 sec low plank march 15 sec rest 30 sec superman hold 15 sec restPTMetcon (No Measure)AMRAP 16 12 goblet lunges, alternating legs 16 Cal Row 12...

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