WOD

3/31/2018

Grand Trunk CrossFit - CrossFitWarm-updynamicMetconMetcon (AMRAP - Rounds and Reps)AMRAP 24 with a partner 36 power snatch 115/85 36 Cal Bike 36 power cleans 36 bar over...

3/31/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (work up to a heavy single)20 minutes to work up to a heavy 1 rep only miss once...WeightliftingBack Squat (5x4)@80%Weightliftingclean shrug (5x5)off the rack, % of cleanusing 125% of clean use straps if...

4/3/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row dynamic...Mobilityfoam rollMetconBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom,...

3/28/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row or bike 2 rounds 5 good morning 5 back squats 5 DL 5 push press 5 push jerk 5 front squatMobilitywall hip stretch banded shoulderWeightliftingClean and Jerk (build to a heavy 1 rep)squat clean and split jerk 1 rep...

3/29/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row then dynamic...Mobilityfoam roll shoulder stretch on boxWeightliftingSnatch (heavy 2 rep)8 rounds 2 reps every 90 seconds building to your 85-90%MetconKaren (Time)For Time: 150 Wall-Ball Shots, 20# /...

4/2/2018

Grand Trunk CrossFit - CrossFit

3/30/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute ski erg dynamic...Mobility7 minutes banded hamstring from rig banded back pack stretchWeightliftingBench Press (5x10)10 reps every 2 minutes 60-70% ish pick a weight you can do 10 reps with then do 15 hollow rocks right...

3/27/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min Bike dynamic...Mobilityquad smash trap smashGymnastics4 rounds :30 alligator rolls :15 rest :60 Handstand hold/shoulder touches or walks :15 rest :30 parrellette tuck w/ single leg kick :15 restMetconMetcon (AMRAP -...

3/26/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row or bike dynamic...Mobilitycouch stretch banded shoulderWeightliftingOverhead Squat (build to a heavy 5 rep)7 sets 1 set every 90 sec increasing weight if possibleMetconMetcon (Time)5 rounds 400m row 15 OHS...

3/24/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch1x2 @75% 1x2 @80% 1x1 @85% 1x1 @88% 1x1 @85%WeightliftingClean and Jerk1x2 @75% 1x2 @80% 1x1 @85% 1x1 @88% 1x1 @85%WeightliftingFront Squat1x3 @75% 1x2 @75% 3x1 @75%WeightliftingGHD back ext...

3/24/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 22 with a partner 44 S2OH 135/95 66 deadlifts 135/95 44 burpee box jump overs 24/20

18.5

Grand Trunk CrossFit - CrossFitWarm-up2 rounds :30 mtn climber :30 air squats :30 stationary lunge :30 push up to down dog 5 minute foam roll couch stretch 5 BB good morning 5 BB back squats 5 BB strict press 5 BB oHS 5 straight leg DL 5 FSqtMetconCrossFit Games Open...

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