WOD

9/13/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row or bike 30 pass throughs 2 rounds w/ barbell 5 push press 5 thrusters 5 split jerks 5 OHSMobility6 minutes foam roll/ quad smashWeightliftingPress Triplet (1-1-1-1-1)`1 push press + 1 push jerk + 1 split jerkcoaches...

9/12/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row dynamic...Mobilitywall hip stretch banded shoulder stretchWeightliftingFront Rack Lunge (heavy 10 rep)5 lunges/ leg 14 minutesMetconMetcon (AMRAP - Reps)AMRAP 8 16 DB walking lunges 50/35 2 rope climbscoaches spend...

9/11/2018

Grand Trunk CrossFit - CrossFitWarm-upbike 10 cals/ ski 6 cals dynamic...Mobilitybox hip stretch box shoulderAccessoryTABATA 8 rounds 20 seconds hollow hold 10 seconds restMetconJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell...

9/10/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes bike dynamic...Mobilitycouch stretch banded shoulderWeightliftingBack Squat (heavy 5 rep)12 minutes to work to a heavy 5 repMetconSaved by the Barbell (3 Rounds for reps)3 rounds for max reps of: 1 minute of burpees
 1...

9/8/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingBTNSNGPP (5-5-5-5-5)behind the neck snatch grip push pressincreasing weightWeightliftingLow Hang Snatchfrom the floor, then 1 inch from the ground with 2 second pauseevery 2 minutes 3@60% 3@65% 3@70% 3@75% 2@80%...

9/8/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 (with a partner) 30 box jump overs 24/20 40 thrusters 95/63 100m Run 50 KBS 53/35100m run is to the dumpsters and back, both run share the other...

9/7/2018

Grand Trunk CrossFit - CrossFitWarm-up300m row 30 passthroughs 2 rounds 5 DL 5HPC 5 Push press 5 Push jerksMobilitybanded hamstring on rig banded front rackWeightliftingDeadlift (10-10-10-10 across)working @ 50-55% across UB reps every 2 minutesMetconMetcon (Time)20...

9/6/2018

Grand Trunk CrossFit - CrossFitWarm-up8 Cal Bike or ski 5 Cals dynamic...Mobilitywall hip stretch banded shoulder- you chooseWeightliftingClose grip Bench Press (3-3-3-3-3)try for 5 heavy sets, increasing weight each setMetconMetcon (Time)3 rounds 18 T2B 400m run 9...

9/4/2018

Grand Trunk CrossFit - CrossFitWarm-up300m Row dynamic...Mobilitybanded couch stretch banded shoulder- what ever you needMetconMetcon (AMRAP - Reps)AMRAP 15 25 DB push jerks 50/35 50 DU 25 DB step up 50/35 50 DUcan still Rx with 53/35 KB's step ups are with DB's down...

9/1/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 24 ( w/ a partner) 24 OHS 105/73 48 Bar over burpee 24 T2B *while your partner works you carry a sandbag to the wall and backadd number of carries to final...

8/29/2018

Grand Trunk CrossFit - CrossFitWarm-up10 Cal Row/ 6 Cal Ski then 3 rounds 15 KBS 10 situps 15 lungesMobilitybox hip stretch hanging rig stretch or box shoulder...MetconMetcon (AMRAP - Reps)AMRAP 20 400m Run 20 barbell back rack step ups 45/33 20 Cal Row 20 HRPU400m...

8/24/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row 2 rounds w/ barbell 10 front rack lunges 5 good mornings 5 hang power cleans 10 deadliftsMobilitybanded couch stretch banded front rackWeightliftingHang Power Clean (5-5-5-5-5)6 minutes to get to a heavy starting...

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