WOD

3/22/18

Grand Trunk CrossFit - BOOTCAMPWarm-upBike 800 M -then- Tabata (20/work 10/rest) Jumping Jacks Hip Glides Jump SquatCore Conditioning3 Rounds 15 Sit-ups 15 Up/down superman 10 Push up with TwistMetconAMRAP 16 20 Renegade Row-DB 20 Goblet Squats 20 KBS **100 M on the...

3/22/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes, bike or ski erg dynamic...Mobilityquad smash trap smashWeightliftingHang Snatch ( heavy 2 rep)hang squat snatch 7 sets, perform 2 UB reps every 90 seconds increasing wt each setMetconMetcon (Time)21-15-9 Cal Row pushups...

3/21/2018

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles dynamic...Mobilitybox hip stretch box shoulderConditioning3 rounds :30 sitting straddle leg lift :15 rest :30 DB thruster :15 rest :30 parrallette tuck holds :15 rest then... 50 hollow rocksMetconMetcon (AMRAP -...

3/20/18

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike dynamic...Mobilityfoam rollWeightliftingFront Rack Lunge (work up to 6 heavy walking lunges)12 minutesMetconMetcon (AMRAP - Rounds and Reps)AMRAP 9 18 single arm OH walking lunge 50/35 9 C2B pullups9 steps w/ right,...

3/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min Row spiderman walk inch worms hip glides 2 rounds 5 BB good mornings 5 BB back squats 5 BB strict press 5 BB straight leg DL 5 BB front squatsMobilitycouch stretch banded front rackWeightliftingHang Clean (work to a heavy 2...

3/19/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds 10 Squats 10 Hip Glides 10 Spiderman with TwistCore Conditioning4 Rounds :30 Plank marches :30 side plank with twist-R :30 side plank with twist-L :30 RestMetconAMRAP 8 10 DB Hang Power Cleans 10 Lunge (alt) -rest 2 min-...

3/17/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingpower snatch+hang snatch+snatch% of snatch1+1+1 @ 70% 3x1+1+1@ 80% 1+1+1 @ 85%WeightliftingSnatch Balance2x3 @ 75% 3x3 @ 80% of the snatchWeightliftingBack Squat (5x5)75%Weightliftingclean shrugoff the rack, % of...

3/17/18

Grand Trunk CrossFit - CrossFitWarm-updynamicMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 teams of 2 2000m Row (buy in) 50 KBS 50 pull -ups 50 burpeesscore is total rounds and reps of kbs, pullup, and...

18.4

Grand Trunk CrossFit - CrossFitWarm-up3 MIN Row 5 MIN Foam Roll 3 rounds 10 BB Strict Press 10 BB back rack lunges 10 BB dead liftsMetconCrossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand...

3/15/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row dynamic...Mobilitybox hip stretch box shoulderWeightliftingPaused Front Squat (4x4)2 second pause, working @ 50-60% of front squatMetconMetcon (AMRAP - Reps)AMRAP 2 10 Cal Bike 10 thrusters 75/53 rest 1 minute AMRAP 2...

3/15/18

Grand Trunk CrossFit - BOOTCAMPWarm-upTabata (20 sec Work/10 sec Rest) Stationary Inch Worm with Push up Jumping Jack Mtn. ClimbersMobilityFoam Roll-Back and QuadsCore Conditioning4 Rounds 12 Alt V-Up 12 Alt PlankPTAMRAP 15 (5 Rounds) 1 MIN Step ups/Box Jumps 1 MIN...

3/14/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike or Row then w/ a barbell 3 rounds 10 deadlifts 5 hang power cleans 5 push jerksMobilityfoam rollWeightliftingPress Triplet (build to a heavy 1 rep)`1 push press + 1 push jerk + 1 split jerk12 minutesMetconMetcon...

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