WOD

11/6/2018

Grand Trunk CrossFit - CrossFitWarm-up4 minutes DU dynamic...Mobilitybanded hamstring or wall hip stretch banded shoulder- straight armWeightliftingDeadlift (4x3)take 8 minutes to build to a heavy 3 rep TNG, then do 3 more sets at that weight *working every 2...

11/5/2018

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio 3 rounds 1 minute HS hold 12 wall balls 12 situpsMobilitycouch stretch banded shoulder front rackWeightliftingFront Squat (1x2)3 minutes to get to your 60% then every 2 minutes 5x60% 4x70% 4x80% 2x85% 2x90% 2x93%...

MAX DAY!

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (1 RM)22 minutesWeightliftingClean and Jerk (1 RM)22...

11/3/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 30 one partner works one holds a sand bag 80/60 3 rounds 12 deadlifts 155/105 9 hang power cleans 6 push jerks then 150 wall balls 20/14 then 30 clean and jerks 135/95 then 21-15-9 thrusters 95/65...

11/2/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 3 rounds 10 pushups 10 DB thrusters 10 situpsMobilityquad smash foam roll banded back packWeightliftingBench Press (10x2)with a 18 minute running clock, get to your 90% then do 10 sets of 2 repsMetconMetcon (AMRAP...

11/01/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes cardio 30 pass throughs 3 rounds w/ barbell 5 OHS 5 HPS 5 bent over rows 5 snatch grip push pressMobilitybox hip stretch box shoulderWeightliftingOverhead Squat (heavy 2 rep)15 minutes to work up to a heavy 2...

10/31/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute cardio dynamic...Mobility6 minute foam rollMetconMetcon (Time)5 rounds 25 Cal row 25 pushups 25 KBS 53/3520 MTCAccessoryTABATA low plank march TABATA hollow...

10/30/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes on the rower then 3 rounds 5 hang power cleans 5 shoulder press 5 DL 5 push jerksMobilitycouch stretch banded shoulder- straight armWeightliftingBack Rack Lunge (4x10 across)reverse lunge @ 60-65%, off the rack 10 reps...

10/29/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row or ski then 3 rounds 10 med ball cleans 10 pushups 10 KBSMobilitywall hip stretch banded front rackWeightliftingFront Squat3-4 minutes to get to 60% every 2 minutes 6@60% 5@70% 4@80% 3@85% 3@90% 2@90%...

10/27/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatchevery 2 minutes 3@60% 3@65% 3@70% 3@75% 2@80% 1@85% 1@85% 1@90% 1@93%WeightliftingClean and Jerk3@60% 3@65% 3@70% 3@75% 2@80% 1@85% 1@90%...

10/27/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 24 with a partner 32 DB snatch 50/35 24 burpee box jump over 24/20 32 T2B 24 DB box step overs 24/20Rx step oves are 50/35 two...

10/26/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row or ski then 3 rounds 10 ring rows 15 KBS 10 pushupsMobility6 minutes foam roll/ smash quads/ smash traps... what ever you needMetconMetcon (AMRAP - Reps)AMRAP 8 8 Bench press 185/125 32 DUMetconMetcon (AMRAP -...

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