WOD

5/6/2019

Grand Trunk CrossFit - CrossFitWarm-up10 CS WY's 30 pass throughs 700m Row 15 BB OHS 15 BB thrustersMobilitycouch stretchWeightliftingOverhead Squat (heavy 4 rep)14 minutesMetconMetcon (AMRAP - Reps)AMRAP 4 40/30 Cal Bike ME OHS 95/65 rest 2 minutes AMRAP 4 35/25 Cal...

5/4/2019

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio foam roll/smash review workout dynamic...MetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 50 power cleans 115/83 300m run 50 bar over burpees 100m sled pull 90/60done with a partner *on the sled pull 1 pulls while...

5/4/2019

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingDrop Snatch (5x5)increase weightWeightliftingHang Cleanload just to above the knee 1x3@60 1x3@65 1x3@70 1x3@75 2x2@80%WeightliftingBack Rack Lungereverse lunge 3x 5RL 3x 5LL build to a heavy weightAccessoryring...

5/3/2019

Grand Trunk CrossFit - CrossFitWarm-up1000m Row 15 BB OHS 15 BB FSMobility20 pass throughs banded couch stretchWeightliftingFront Squat (4x6)every 1:45 working at 75-80%MetconSnatching Cindy (Time)5 rounds 3 rounds Cindy 5 snatches 135/931 round of Cindy= 5 pullups+10...

5/2/2019

Grand Trunk CrossFit - CrossFitWarm-up15 Cal Bike 3 rounds 10 DB floor press 10 DB push press 10 DB front squatsWeightliftingMobilityfoam roll, quad smashtempo bench press (5x4)every 90 seconds 65-75% large range- should feel heavy but doable 3 sec down, 2 sec pause,...

5/1/2019

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Bike 3 rounds 10 CS ATYT 10 lunges 10 ring rows/ 5 strict pullupsMobilitybox hip stretch box shoulder stretchWeightliftingBack Rack Lunge (5x12)every 90 sec Reverse lunge working at 70-75% across do 6 reps with the right...

Lisa’s Revenge

Grand Trunk CrossFit - CrossFitWarm-up2 minutes shuttles 10 CS snow angels 10 BB thrusters 10 lateral bar hopsMobilitywall hip stretch banded front rackMetconLisa's Revenge 2019 revised (AMRAP - Reps)AMRAP 12 4 thrusters 165/115 30 KBS 53/35 81 DU then 7 minutes of...

4/29/2019

Grand Trunk CrossFit - CrossFitWarm-up20 pass throughs 600m row then 3 rounds 10 SGDL 10 HPS 10 OHSMobilitycouch stretchWeightliftingSnatchsquat snatch 9 rounds 1 rep every :45 working at 75-80% acrossMetconMetcon (Time)10 rounds 5 deadlifts 275/185 5 strict HSPU16...

4/27/19

Grand Trunk CrossFit - CrossFitWarm-up4 minutes cardio foam roll review metcon dynamic...MetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 50 DB deadlift 50/35 100 DU- partner does hollow hold 50 DB S2OH 50/35 50 C2B pull-upswith a...

4/26/2019

Grand Trunk CrossFit - CrossFitWarm-up2 minutes cardio 3 rounds 10 CS bear hugs 10 wall squats 10 v-upsMobilitysmash/ stretch pec minor wall hip stretchWeightliftingpaused bench press (5x3)2 second pause working at 65-70% of 1 RM Bench. every 2 minutes...

4/25/2019

Grand Trunk CrossFit - CrossFitWarm-up500m Row 3 rounds 10 CS ATYT 5 BB HPC 5 BB strict press 5 BB lungesMobilityfoam roll/ smashWeightliftingHang Clean (heavy 2 rep)12 minutes to build to an UB heavy 2 rep,MetconMetcon (AMRAP - Reps)AMRAP 12 15 clean and jerk 135/93...

4/24/2019

Grand Trunk CrossFit - CrossFitWarm-up2 minutes shuttles 3 rounds 10 DB strict press 10 ring rows 10 DB lungesMobilitypigeon stretch OH banded shoulderGymnastics50 strict HSPU (Time)do 50 strict HSPU...7 MTC every time you come off the wall do 25 DU modify HSPU as...

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