WOD

7/3/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio burgener warmup togetherMobilitycouch stretch front rack stretchWeightliftingClean (heavy 1 rep)squat clean take 15 minutes and work up to a heavy 1 repMetconMetcon (Time)75 burpees ** at the start of each minutes...

7/2/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes Bike 3 rounds :30 HS holds 10 CS snow angels 20 lateral hops 10 DB shoulder pressesMobilitybanded shoulder (straight above head) calf stretchGymnastics50 strict HSPU (Time)do 50 strict HSPU...coaches spend 5 minutes...

7/1/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row Review Deadlift as a group 3 rounds :20 Deadlift (add load) :20 inch worm (stationary) :20 pullupsMobilitywall hip stretchWeightliftingDeadlift (5x3 across)5-6 minutes to get close to 80% 5 rounds 3 reps working at...

6/29/2019

Grand Trunk CrossFit - Barbell ClubWeightliftingBTNPPbehind the neck push press5x5 climbingWeightlifting2 position cleanpause 2 sec at mid shin and 2 sec above the knee1@60% 1@65% 1@70% 3@75%WeightliftingOverhead Squatpause 3 seconds at the bottom 1x3@70%...

6/29/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minute cardio 5 minute foam roll Go over workout dynamic...MetconMetcon (Time)In Teams of 3 800m sand bag Run 80/60 75 burpees over the bar 50 thrusters 115/83 15 Rope Climbs 50 thrusters 115/83 75 burpees over the bar 800m sand...

6/18/2019

Grand Trunk CrossFit - CrossFitWarm-up1600m Bike 20 BB back squats 15 V-ups 10 CS ATYT 10 pullupsMobilitywall hip stretch banded shoulder (straight arm under rig)WeightliftingBack Squatevery 1:40 5@70% 3@80% 2@85% 4@75% 3@83% 2@90%MetconMetcon (AMRAP - Rounds and...

6/17/2019

Grand Trunk CrossFit - CrossFitWarm-up600m Row 15 HPC 15 strict press 10 CS WY's 15 pushupsMobilitycouch stretch banded shoulder front rackWeightliftingtempo strict press (5x3 across)every 1:40 3/1/2 3 sec up, 1 sec pause, 2 sec down using 65-70% of your shoulder...

6/15/2019

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSplit Jerk (1RM)3x1@65% 2x1@70% 2x1@75% 1x1@80% 1x1@85% 1x1@88% 1x1@91% 1x1@94% 1x1@97% 1x1@101%WeightliftingFront Squat2x3@75% 2x3@80% 1x3@85%AccessoryStrict pull-ups (5x10)ring pushups...

6/15/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minute cardio then foam roll review workout dynamic...MetconMetcon (Time)100 /70Cal Bike directly into 3 rounds 50 HSPU 50 box jump overs 24/20 50 power snatches 115/83teams of 3, scale the bike if needed......

6/14/2019

Grand Trunk CrossFit - CrossFitWarm-up500m row 10 CS ATYT 20 walking lunges 20 BB floor press 20 ring rowsMobilitypigeon stretch banded shoulder- straight arm under rigWeightliftingtempo bench press (5x5 across)3/2/0 working at 65-70% of your 1 rep bench press every...

6/13/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio 20 pushups 20 lateral leg swing (each leg) 20 KBS 10 V-upsMobilitybanded hip stretchMetconMetcon (Calories)Bike... 6 Rounds :25 HAP Rest 2 minutes2-3 minute warmup to 75-85% then... bike like your life depends on...

6/12/2019

Grand Trunk CrossFit - CrossFitWarm-up500m row 10 BB back squats 10 CS WY's 10 OHS 10 Hang power snatchMobilityfoam roll 5 minutesWeightliftingBack Squat4 minute warmup every 90 sec 5@65% 4@78% 5@70% 4@85% go right into the 1x12 FS after the 90...

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