WOD

5/15/2018

AnnouncementsExcited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 4 SPOTS LEFT! -M/W/F 3:45-4:30 -starts middle of June -$89/month for first 6 teens for 1st 2 months Let Diana or me know if you're...

5/14/2018

AnnouncementsExcited to announce our CrossFit Teens class! The first 6 teens to sign up get in for $89/month for the first 2 months. ONLY 4 SPOTS LEFT! -M/W/F 3:45-4:30 -starts middle of June -$89/month for first 6 teens for 1st 2 months Let Diana or me know if you're...

5/12/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 30 working in teams of 2 60 back rack lunges 105/83- partner does HS hold 30 burpee box jump overs 24/20 60 thrusters 105/83 30 Cal Row - partner does pushupsscore is total reps with...

5/12/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingBehind The Neck Jerk (5-5-5-5-5)increase weight if it feel goodWeightliftingBelow the knee Snatch (3-3-3-3-3)barbell starts just below the knee3@60% 3@65% 3@70% 3@70% 3@70%WeightliftingTempo Back squat...

5/11/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row 30 pass throughs 15 OHS 2 rounds 5 back sqt 5 DL 5 hang sqt clean 5 OHS 5 hang sqt snatchMobilitycouch stretchWeightliftingBench Press (5-5-5+)14 minutes using 90% of your 1RM example: 1 RM=250 x 90%=225 working max=225...

5/10/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row or bike dynamic...Mobilityquad smash trap smashGymnastics3 rounds 30 sec parrelette alternating leg kick 15 sec rest 30 sec straddle leg raise 15 sec rest 30 sec hollow rocks 15 sec restMetconMetcon (AMRAP - Reps)AMRAP 2...

5/10/18

Grand Trunk CrossFit - BOOTCAMPWarm-up5 Down and Backs (outside) -then- 3 ROUNDS 30 Jumpings Jacks 10 Pause Squats 12 Mountain ClimbersCore Conditioning6 Rounds :60 Planks :30 Side Plank :30 Side Plank :30 RestMetcon6 ROUNDS EVERY 2 MIN 20 WALL BALLS **Complete 20...

5/9/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes row dynamic...Mobilitywall hip banded hamstring on backWeightliftingBack Squat (5-3-1+)from last week 1 RM=250 x .9=225 use your working max =225 85% x5 90% x3 95% x1+ last set go for at least 1+ repsMetconMetcon (AMRAP...

5/8/2018

Grand Trunk CrossFit - CrossFitWarm-up100m run dynamic..Mobilityfoam roll 4-5 minutesWeightliftingShoulder Press (5x5)working at 70-75% across, try to add 5 lbs from last week every 2 minutesMetconMetcon (Time)4 rounds 1 grass run 12 HSPU 2 rope climbs6 ascend/decend...

5/7/2018

Grand Trunk CrossFit - CrossFitWarm-uprun 5 down and backs 2 rounds w/ barbell 5 hang power clean 5 strict press 5 front squat 5 push pressMobilitycouch stretch banded front rackWeightliftingClean (heavy 3 rep)3 reps, building each round, 6 rounds *every...

5/5/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingDrop Snatch (5-5-5-5-5)5 sets of 5 reps, increasing wt each set if it feels goodWeightliftingSplit Jerk (3-3-3-3-3)3@60% 3@65% 3@70% 3@70% 3@70%WeightliftingTempo Back squat (3-3-3-3-3)5 sec down 3 sec up, dont...

5/5/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 (teams of 2) sand bag run (both run) sled pull 105/70 50 goblet squats 53/35 30 burpees 50 KBS 53/35while partner does sled pull other partner starts goblet squatsMetcon (AMRAP -...

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