WOD

6/29/2018

Grand Trunk CrossFit - CrossFitWarm-upMobilitybanded couch stretch banded shoulderGymnastics3 rounds :45 low plank march :45 hanging tuck :45 alligator rollsMetconFight Club (AMRAP - Reps)3 rounds 1 MIN: thrusters 95/65 1 MIN: power cleans 95/65 1 MIN: box jump overs...

6/28/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row/run 3 rounds 5 front rack lunges 5 shoulder press 5 push jerk 5 DLMobilitybox hip box shoulderWeightliftingFront Rack Lunge (heavy 6 rep)building to a heavy 6 rep, walking lunge-comes from the floor *at least 5...

6/27/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row dynamic...Mobilityfoam rollGymnastics4 rounds :40 hollow rocks :20 restMetconMetcon (AMRAP - Rounds and Reps)AMRAP 18 72 DU 36 KBS 53/35 18 burpees 9 cal Ski ergconcept 2 ski erg does 12 calsGymnasticsextra work if...

6/23/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (Time)Teams of 3 25 cal ski erg ( partners do pushup hold) 25 burpee box jump overs 24/20 24 squat cleans 135/93 25 cal ski erg 30 burpee box jump overs 36 squat cleans 25 cal ski erg 40 burpee box jump overs 48 squat...

6/23/18

Grand Trunk CrossFit - BOOTCAMPWarm-upRow 1000 m Then Mobility Wall hip Banded hammy on backTabataBike ThrusterMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15...

6/21/18

Grand Trunk CrossFit - CrossFitWarm-up3 minute DU practice dynamic...Mobilitybox hip stretch box shoulderWeightliftingBench Press (2 RM)15 minutes to build to a 2 RMMetconMetcon (Time)4 rounds 15 KBS 53/35 30 wall balls 20/14 45...

6/20/18

Grand Trunk CrossFit - CrossFitWarm-up3 min row, bike, ski 20 pass throughs 10 OHS 2 rounds w/ barbell 5 hang power snatches 5 OHS 5 snatch grip DL 5 snatch grip push pressMobilitybanded hip stretch straight arm banded shoulderGymnastics5 rounds :45 hollow hold :30...

6/18/18

Grand Trunk CrossFit - CrossFit

6/18/18

Grand Trunk CrossFit - CrossFitWarm-up3 minutes row dynamic...Mobilitycouch stretch banded front rackWeightliftingHang Clean (7x3)increases wt, 3 reps every 90 secondsMetconMetcon (AMRAP - Reps)Tabata DB shoulder presses Tabata weighted jumping lunges Tabata ring dips...

6/16/18

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingHigh-Hang Snatch (5-5-5-5-5)increase wt if it feels goodWeightliftingSplit Jerkevery 2 minutes 3@60% 3@65% 3@70% 3@75% 2@80% 2@80WeightliftingBack Squat3@60% 3@65% 3@70% 3@75% 3@80% 3@80Weightliftingsnatch grip...

6/16/18

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (Time)TEAMS OF 3 2 ROUNDS 90/60 Cal Bike 60 Box Jump Overs 24/20 60 Power Cleans 135/93 60 HSPU 600 M Run 60 Push Jerks30 MTC in round 2 the weight decreases to...

6/15/2018

Grand Trunk CrossFit - CrossFitWarm-upbike or run 200m 20 pass throughs 15 OHS 2 rounds 5 snatch grip DL 5 HPS 5 OHS 5 snatch dropsMobilityfoam rollWeightliftingHang Snatch (6x2)every 90 seconds working up 85-90% *you can drop the bar as weight increasesMetconMetcon...

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