WOD

1/4/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes row or ski 30 pvc pass throughs 15 pvc OHS 5 minute foam roll or BB smash Burgener warm-upMobilityUSAW Barbell squat stretch (barbell across quads) USAW Barbell back rack lat stretchMetcon (Time)10 rounds 1 squat snatch...

1/3/2019

Grand Trunk CrossFit - CrossFitWarm-up1 minute shuttles 3 rounds 10 wall squats 10 CS archer 20 sec HS holdMobilitycouch stretch T-spine banded pullsWeightliftingfront squat/back squat (4x15)7/13 squat cycleroughly 16 minutes... using 90% of your new 1 RM front squat....

1/2/2019

Grand Trunk CrossFit - CrossFitWarm-up2 minutes shuttles 3 rounds 10 push-ups 10 CS ATYT 10 lungesMobilitybanded shoulder, band comes across body, lat stretch pigeon stretchWeightliftingBench Presstake 3-4 min, get to 60% then... every 2 minutes 4@60% 3@70% 3@80%...

New Years Day!!!

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio dynamic...Mobilityfoam roll barbell smashMetconThe Lyon (Time)5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between...

New Years Eve!

Grand Trunk CrossFit - CrossFitWarm-up2 minute shuttles dynamicMetconNew Year's Eve Barbell Bash (AMRAP - Reps)AMRAP 31 could be done with or with out a partner 31 deadlifts 115/83 31 push presses 115/83 31 front rack lunges 31 power snatches 31 front squats 31 push...

12/29/2018

Grand Trunk CrossFit - CrossFitWarm-up2 minutes shuttles dynamic...MetconMetcon (AMRAP - Reps)AMRAP 8 24 front rack lunges 105/75 (synchro) 32 pull-ups (1 works, 1 rest) 40 deadlifts (synchro) AMRAP 4 ME Cal Bike (1 works, 1 rest) rest 1 minute AMRAP 8 24 KB front...

12/28/2018

Grand Trunk CrossFit - CrossFitWarm-up2 minutes shuttles 3 rounds 10 BB shoulder press 10 WB clean 10 V -upsMobilityquad smash foam roll latsWeightliftingPush Press (6x4 )take 4 minutes to get to 75-80% then you're working at 75-80% across, every 90...

12/26/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 3 rounds 10 CS WY's 10 lunges 10 pushupsMobilitybox hip stretch box shoulderWeightliftingfront squat/back squat7/13 squat cycle14 minutes using 90% of your new 1 RM front squat. do 65% of that. complete 7 front...

12/21/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes row 3 rounds 10 CS ATYT 10 BB dead lifts 10 BB shoulder pressMobility5 minutes foam roll or quad smashGymnastics3 rounds 2 MIN: C2B pull-ups 1-2-3-4-5-6-7-8... (working on stringing together UB C2Bs) 2 MIN: HS walks/ HS...

12/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes shuttles 3 rounds 8 kneeling upside down KB press ( both arms) 10 CS angels 8 stationary inch wormsMobilitywrist stretch 7 PVC I's and Y'sWeightliftingShoulder Press (4-4-4-4-4-4)work @ 75-80% across, every 90...

12/20/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 3 rounds 10 CS snow angels 5 BB OHS 10 BB push press 5 BB front squatsMobilitywall hip stretch calf stretch partner rig stretchWeightliftingfront squat/back squat (3x20)7/13 squat cycle14 minutes using 90% of your...

21/17/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row 3 rounds 10 CS WY's 5 BB shoulder press 5 BB split jerks 10 sit upsMobilitycouch stretch OH banded shoulderWeightliftingSplit Jerkworking every 90 seconds- focusing on foot work and speed under the bar 3@50% 3@60%...

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