WOD

12/13/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minute row dynamic ... 4 rounds 20 sec hollow holds 30 sec restMobilitywall hip stretch banded shoulder- what ever you needWeightliftingBack Squat (3 x10)14 minutes depending on how you did last time add 5-10lb if you haven't...

12/11/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minutes Row or Bike dynamic... then one round of 15 scap push-ups 15 BB behind the neck snatch grip press 15 BB OHS 15 scap push-upsMobilitycouch stretch banded straight armWeightliftingOverhead Squat (1-1-1-1-1-1-1)18 minutes...

12/9/2017

Grand Trunk CrossFit - Barbell ClubWarm-updynamic...WeightliftingSnatch (1-1-1-1)90 seconds each 1x1@ 70% 1x1@ 75% 1X1@ 80% 1x1@ 85%WeightliftingClean and Jerk (1-1-1-1)1x1@ 70% 1x1@ 75% 1x1@ 80% 1x1@ 85%WeightliftingBack Squat (3x3)@80%WeightliftingGlute-Ham Raises...

12/9/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconDanny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn...

12/8/2017

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row or Bike then 3 rounds (metcon style) 10 barbell good mornings 10 table tops 10 barbell OHSMobilitybox hip stretch box shoulder stretchWeightliftingSnatch (EMOTM 10)squat snatch 1 rep @ 70-80% work on getting better,...

12/6/2017

Grand Trunk CrossFit - CrossFitWarm-up2 min DU practice 3 rounds 5 stict pull-ups/5 pull-up negatives 15 KB Sumo DL 53/35 30 HS holdsMobilitybanded hamstring (on back) banded shoulder straight armWeightliftingBench Press (EMOTM 10)odd: 5 reps @ 80-85% evens 15 DB bent...

12/5/2017

Grand Trunk CrossFit - CrossFitWarm-up200m row 15 table tops then 3 rounds 12 kbs 12 kb globet squats 12 scap push-upsMobilitycouch stretch banded front rack stretchWeightliftingClean and Jerk (EMOTM 8)do 2 clean and jerks @ 70-75% (squat clean and split...

12/4/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minutes row or bike dynamic... coaches choiceMobilityfoam roll bottom of a squat holdWeightliftingFront Squat (5x3)work up to heavy 3 rep, working sets starting at 75%MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 30 DB snatches...

12/2/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (5x1)1 rep EMOTM working at 75%Weightliftingclean deadlift + high hang clean5x1+1 using 70% of the cleanWeightliftingFront Squat (3x3)75%WeightliftingSnatch Grip Deadlift (3x3)using 95% of the snatch. *PUSH...

12/01.2017

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row, Shuttles, Bike 3 rounds 30 seconds each scap pushup mnt climbers table tops OHSMobilitybox hip box shoulderWeightliftingPower Snatch (6x4)Every 90 seconds 4 reps @70-75%MetconSnatching Cindy (AMRAP - Reps)AMRAP 15 3...

11/29/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row dynamic... lunges w/ rotation spiderman walk into squat coaches choice...Mobility3 sets 5 goblet squats then KB squat hold 30 sec banded shoulder what ever you need 2 min/sideWeightliftingBack Squat (3x10)same wt across...

11/28/2017

Grand Trunk CrossFit - CrossFitWarm-upBike or Row 15 cal 3 rounds Dynamic... spiderman walk & run back... traveling hip glide straight leg hamstring coaches choice...Mobilitycouch stretch banded OH shoulder ( straight arm)WeightliftingPress Couplet (heavy 1 rep)Push...

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