WOD

4/21/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingTall Snatch (5x5)finishing position, no dip. bar starts at the hip, getting under the bar and footworkincreasing as per comfortWeightliftingBTK cleanbelow the knee cleanevery 2 minutes 3@60% 3@65% 3@70% 3@70%...

4/20/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row or ski dynamic 20 pass throughs 20 OHSMobilitybanded hip stretch banded shoulder OHWeightliftingOverhead Squat (heavy 5 rep)15 minutes to build to heavy 5MetconMetcon (AMRAP - Reps)AMRAP 7 3-6-9-12-15-18-21... power...

4/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike dynamic... 30 pass throughsMobilitybox hip box shoulderWeightliftingBench Press (3-3-3+)14 minutes using 90% of your 1RM example: 1 RM=250 x 90%=225 working max=225 225x80%=180 225x85%=191 225x90%=202 3 reps of each...

4/18/2018

Grand Trunk CrossFit - CrossFitWeightliftingWarm-upRow 5 minutes dynamic...Mobilitybanded shoulder barbell quad smash 4min/side 2 rounds w/ barbell 5 hang power clean 5 front squat 5 strict press 5 back squat 5 push pressBear Complex (5x7)Power Clean Front Squat Push...

4/19/18

Grand Trunk CrossFit - BOOTCAMPWarm-up20 PVC Pass Thrus 20 PVC Good Mornings 10 Lunge with twistMetconAMRAP 8 20 Plated Sit Up 20 Lunges (with weight if possible) REST 2 MIN AMRAP 8 20 Plated Sit Ups 20 G2OH with DB (10 per...

4/17/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row dynamic...Mobilityfoam rollGymnastics4 rounds :45 hollow rocks :30 straddle leg lift :45 hanging tuck w/ alternating leg kick :30 tuck upsMetconMetcon (AMRAP - Reps)5 rounds 1MIN Cal Bike 1MIN push-ups 1MIN DU 1MIN...

HAPPY BIRTHDAY HARRY!

Grand Trunk CrossFit - CrossFitWarm-upMetconHARRY (Time)3 Rounds 4 wall walks 21 Burpees 11 Front squats 155/93Saturday Partner workout ... 3 rounds 9 wall walks 63 bar facing burpees 33 front...

4/16/2018

Grand Trunk CrossFit - CrossFitWarm-up300m row dynamic...Mobilitycouch stretch banded shoulderWeightliftingBack Squat (5-3-1+)14 minutes using 90% of your 1RM example: 1 RM=250 x .9=225 working max=225 225x.85=191x5 225x.90=202x3 225x.95=214x1+MetconMetcon (AMRAP -...

4/16/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds Row 250 Meters 10 Push Ups 10 Pause SquatsCore Conditioning4 Rounds :30 Side Plank :30 Side Plank :60 PlankMetcon4 Rounds 1 MIN Row 1 MIN Burpees 1 MIN Goblet Squats 1 MIN KBS 1 MIN...

4/14/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch1x2 @75% 1x2 @80% 1x1 @85% 1x1 @90% 1x1 @85%WeightliftingClean and Jerk1x2 @75% 1x2 @80% 1x1 @85% 1x1 @90% 1x1 @85%WeightliftingFront Squat2x5 @75% 3x5 @80%AccessorySit-ups...

4/14/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 21 with a partner (one works one rest) 300m Run/Row or 900m Bike -together 7 hang power cleans 115/83 7 push jerks 7 burpee box jump overs 24/20you and your partner does a round then run,...

4/13/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute bike dynamic...Mobilitywall hip stretch banded shoulderGymnastics3 rounds 2 MIN: handstand holds/walks 1 MIN: paralette tuck hold/ leg kicks 2 MIN: ring MU practice/ ring progressionsMetconLynne (AMRAP - Reps)5 Rounds for...

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