WOD

3/6/2019

Grand Trunk CrossFit - CrossFitWarm-up90 second shuttles 3 rounds 10 KBS 10 CS snow angels 10 KB SDLMobilitywall hip stretch banded shoulder- coaches choiceMetconMetcon (AMRAP - Rounds and Reps)AMRAP 20 20 power snatches 75/53 20 Cal Row 20 HSPU 20 Cal...

3/5/2019

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 10 wall ball cleans 5 strict pullups/10 ring row 10 pushupsMobilitybox hip stretch box shoulder stretchWeightliftingTempo Back squat3 sec down, 2 sec up every 1:45 5@65% 4@70% 4@75% 3@75% 3@80% 3@80%MetconMetcon...

3/4/2019

Grand Trunk CrossFit - CrossFitWarm-up90 seconds shuttles 3 rounds 5 BB lunges 5 BB shoulder press 5 BB SDLMobilitycouch stretch banded shoulderWeightliftingtempo strict press (4-4-4-4-4-4)3 sec up, 3 sec down increasing weight every 1:45MetconMetcon (Time)30-20-10 DB...

3/2/2019

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (Time)2 rounds 32 Deadlifts 115/83 32 push jerks 115/83 32 Cal Bike 2 rounds 40 Deadlifts 125/93 40 push jerks 125/93 40 Cal Bike 2 rounds 48 Deadlifts 135/103 48 push jerks 135/103 48 Cal Biketeams of 2 or...

19.2

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 5 BB FS 5 BB HPC 5 BB FR lunge 5 V-upsMobilitybanded front rack banded couch stretch calf stretchMetconCrossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double...

2/28/2019

Grand Trunk CrossFit - CrossFitWarm-up2 minutes shuttles 30 pass throughs 3 rounds 10 CS ATYT 5 BB OHS 5 Hang power snatch 5 BB SGDLMobilitypigeon stretch foam rollWeightliftingSnatch (6x3)every 2 minutes do 3 squat snatches increasing weight starting at 50% building...

2/27/19

Grand Trunk CrossFit - CrossFitWarm-up300 m Row 3 rounds 5 DL 5 good mornings 5 back rack lunges 10 V-upsMobilitybanded hamstring- on back BB trap smashWeightliftingtempo bench press (5x4)every 2 minutes 3 sec up/3 sec down, working at 75-80% of your 2 RM, if you did...

2/26/2019

Grand Trunk CrossFit - CrossFitWarm-up2 minute shuttles 3 rounds 10 CS snow angels 10 BB Hang Power Cleans 10 ring rowsMobilitywall hip stretch partner rig stretchGymnasticswork to your level, Ring MU, C2B pullup or pullups record your total reps 3 rounds AMRAP 2 rest...

2/25/2019

Grand Trunk CrossFit - CrossFitWarm-up15 Cal bike then 3 rounds 10 CS WY's 10 BB OHS 20 lateral hopsMobilitycouch stretch banded shoulderWeightliftingTempo Back squat3 sec down/2 sec up using your 1RM BS do 5@65% 5@65% 4@70% 3@75% 3@75%MetconMetcon (AMRAP - Reps)AMRAP...

2/23/2019

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 30 80 Cal Bike 60 power clean and jerks 95/63 60 T2B 60 bar over burpees 40 power clean and jerks 115/83 40 C2B Pull-ups 40 bar over burpeesteams of 2 or...

2/23/2019

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch3@60% 3@65% 3@70% 2@75% 2@80% 2@85% 2@90%WeightliftingClean3@60% 3@65% 3@70% 2@75% 2@80% 2@85% 2@85%WeightliftingShoulder Press...

19.1

Grand Trunk CrossFit - CrossFitWarm-up200m row then 3 rounds 5 wall balls 5 DB bent over row 5 DB thrustersMobilitywall hip stretch banded shoulderMetconCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19...

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