WOD

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...

11/27/2017

Grand Trunk CrossFit - CrossFitWarm-upDynamic (7 minutes) 4 shuttles down/back inch worm russian walks coaches choice...Mobilitybanded hamstring wall hip stretchWeightliftingDeadlift (4x10)every 90 seconds do 10 UB reps * if it felt good last time we did this, do 5...

11/24/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconBlake (Time)4 Rounds for time of: 100' Walking lunge, 45lb plate overhead 30 Box jumps, 24'' 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake...

Friends Giving

Grand Trunk CrossFit - CrossFitWarm-updynamic ...MetconFriends Giving (Time)you can do this workout with a friend or on your own Angie's house 20 pullups 20 push-ups 20 sit-ups 20 squats Helen's house 400m Run/Row 21 KBS 53/35 12 pull-ups Annie's house 50 DU 50...

11/22/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds Walking cradle 15 scap push-ups Kb stretchMobilityBox hip stretch Box shoulderWeightliftingBench Press (5x1)HAP, shooting for 95%MetconMetcon (Time)8 rounds 12 DB snatches 50/35 36...

11/21/2017

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles 3 rounds inch worms 30 hip glides 10 barbell good morningsMobilityUSAW barbell squat banded shoulder- what ever you needWeightliftingBack Squat (3x10)15 minutes using 60-65% acrossMetconMetcon (Time)5 rounds 21...

11/20/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 12 wall squats 15 table tops spiderman walkMobilitycouch stretch banded front rackWeightliftingClean and Jerk (EMOTM 9)2 reps @ 80-85% squat clean and split jerkMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12...

11/18/17

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (work to a heavy single in 5 sets)1x2 @ 70% 1x2 @ 75% 1x1 @ 80% 1x1 @ 85% 1x1 @ HAPWeightliftingClean and Jerk (work to a heavy single in 5 sets)2+1x1 @ 70% 2+1x1 @ 75% 1x1 @ 80%...

Riley Katheryn Fundraiser

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconRiley Katheryn Fundraiser (AMRAP - Reps)AMRAP 14 2 shuttles 11 KBS 53/35 3 power cleans 185/135 9 DB S2OH 35/20 30 air squatscan be done with a partner or not, experienced crossfitters can use a barbell, people...

11/17/2017

Grand Trunk CrossFit - CrossFitWarm-up15 Cal Bike or row 3 rounds 30secs each stationary inch worm deep squats scap push-upsMobilityfoam roll banded hamstring off rigWeightliftingDeadlift (4x10)Every 90 seconds do 10 reps @ 60-65% trying for UB repsMetconMetcon...

11/16/2017

Grand Trunk CrossFit - CrossFitWarm-upRow or shuttles 3 minutes 3 rounds walking cradle walking lunge pull hands OH 12 push-upsMobilitybanded shoulder- back pack wall hip stretchMetconMetcon (AMRAP - Reps)EMOTM 9 Min 1: Ring MU MIn 2: Back Rack lunge 135/93 Min 3:...

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