WOD

18.1

Grand Trunk CrossFit - CrossFitWarm-upOn your own.....prior to your heatMetconCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1...

2/22/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes- you call it dynamic... 30 pass throughs 20 pvc OHSMobilityfoam rollWeightliftingPress Couplet (heavy 1 rep)Push press + Push jerk12 minutes not a max, work to a heavy 1 repMetconMetcon (Time)30 OHS 95/65 25 Cal Bike 20...

2/22/18

Grand Trunk CrossFit - BOOTCAMPWarm-upRow 300 M -then- 15 Banded Pull Downs Inch Worms 10 Cradle to toe touchMobilityStationary Spiderman to Pigeon StretchMetconAMRAP 10 10 Ball Slams 10 DB Presses 10 Sit Up -rest 2 min- AMRAP 10 10 Cal Row 10 DB Presses 10 Sit...

2/21/2018

Grand Trunk CrossFit - CrossFitWarm-up300m row or ski erg dynamic...Mobilitywall hip stretch banded front rackWeightliftingPower Clean (1x3)building to a heavy 3 rep, 6 rounds, set clock for Every 2 minutes. these can be 3 quick singlesMetconMetcon (AMRAP - Reps)AMRAP...

2/20/2018

Grand Trunk CrossFit - CrossFitWarm-up400m row or ski dynamic...Mobilitybarbell quad smash barbell trap smashGymnastics4 Rounds 0:30 Side Plank Hold (Per side) 15 Sitting Straddle Leg Lifts 10 Plank Arm Circles on Low Rings (Per arm) 15 Tuck-UpsMetconMetcon (AMRAP -...

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 -...

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