WOD

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...

2/15/2018

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 -...

2/14/2018

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...

2/10/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)Teams of 3 AMRAP 25: 100/80 Cal Bike 75 Thrusters (95/63) 8 Rope Climbs 100/80 Cal Bike 55 Power Snatches (115/83) 8 Rope Climbs 100/80 Cal Bike 75 Clean and Jerks (135/93) 8 Rope...

2/10/2018

Grand Trunk CrossFit - Barbell ClubWarm-updynamic...WeightliftingFront Squat1x3 @75% 1x2 5x1WeightliftingSnatch (5x1)work up to 80% 5x1 @80% EMOTM 5WeightliftingSnatch Pull% of snatch 2x3 @90% 1x3 @95%AccessorySnatch push presssnatch grip with barbell on back, dip...

2/10/2018

Grand Trunk CrossFit - BOOTCAMPWarm-updynamic...Core Conditioning4 rounds 40sec Plank hold 20sec rest 40sec Hollow hold 20sec restPTMetcon (No Measure)AMRAP 20 10 ring rows 10 squat and overhead DB press 10 jumping pullups 10 Cal...

2/9/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row dynamic...Mobilitycouch stretch box shoulder stretchGymnastics3 Rounds 0:30 Max Effort Hollow Hold Leg Lowers 0:30 Rest 0:30 Max Effort Tuck Hold on boxes/ benches 0:30 Rest 0:30 Max Effort Sitting Straddle Leg Lifts...

2/8/2018

Grand Trunk CrossFit - CrossFitWarm-up15 cal row/ski dynamic...Mobilityfoam roll/ barbell quad smash trap smashWeightliftingPower Clean (10x1)build to a heavy 1 rep EMOTM 10MetconMetcon (AMRAP - Reps)AMRAP 9 9 squat cleans 135/93 9...

2/8/2018

Grand Trunk CrossFit - BOOTCAMPWarm-up20 air squats dynamic...Gymnastics3 rounds 15 Hollow rocks 35 sec superman hold 15 low plank marchesMetconMetcon (No Measure)AMRAP 16 8 burpees 16 KBS 8 leg...

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