WOD

12/20/2017

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike or Row dynamic... 2 rounds 10 BB hang power snatch 5 BB OHS 5 BB hang squat snatchMobilityfoam roll w/ plate wall hip stretchGymnastics3 Rounds 0:30 Max Effort Bicycles 0:30 Rest 0:30 Max Effort Hollow Rocks 0:30...

12/19/2017

Grand Trunk CrossFit - CrossFitWarm-up3 min row or bike 20 table tops dynamic... then... w/ barbell 2 rounds 5 hang power cleans 5 squat cleans 5 front squatsMobilityquad smash banded front rackWeightlifting3 position Clean (heavy 1 rep)1. power position- high hang...

12/16/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingHang Snatch (EMOTM 10)from just above knee 10x1 @75% of snatchWeightliftingpower clean and jerk (EMOTM 10)EMOTM 10 10x1 1 rep @ 90% of your clean and jerkWeightliftingPause Back Squat (3x3)3 second pause @ 70% of...

12/16/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner, 1 works 1 rests 500m Row (250m each) 35 burpees 35 S2OH...

12/15/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minutes DU dynamic... with a barbell 2 rounds 10 deadlifts 5 hang power cleans 5 front squatsMobility5 minutes what ever you needConditioning3 rounds 20 hollow rocks 10 alligator rolls 5 V-ups from hollow...

12/14/2017

Grand Trunk CrossFit - CrossFitWarm-upbike or row 3 minutes dynamic... 3 rounds 10 slow leg lowers to hollow hold 10 hollow holds to V-up positionMobilityquad smash barbell OH squat holdWeightliftingSnatch (EMOTM 8)2 reps EMOTM working up to 80-85%MetconMetcon (Time)4...

12/13/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minute row dynamic ... 4 rounds 20 sec hollow holds 30 sec restMobilitywall hip stretch banded shoulder- what ever you needWeightliftingBack Squat (3 x10)14 minutes depending on how you did last time add 5-10lb if you haven't...

12/11/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minutes Row or Bike dynamic... then one round of 15 scap push-ups 15 BB behind the neck snatch grip press 15 BB OHS 15 scap push-upsMobilitycouch stretch banded straight armWeightliftingOverhead Squat (1-1-1-1-1-1-1)18 minutes...

12/9/2017

Grand Trunk CrossFit - Barbell ClubWarm-updynamic...WeightliftingSnatch (1-1-1-1)90 seconds each 1x1@ 70% 1x1@ 75% 1X1@ 80% 1x1@ 85%WeightliftingClean and Jerk (1-1-1-1)1x1@ 70% 1x1@ 75% 1x1@ 80% 1x1@ 85%WeightliftingBack Squat (3x3)@80%WeightliftingGlute-Ham Raises...

12/9/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconDanny (AMRAP - Rounds and Reps)20 minute AMRAP of: 30 Box Jump, 24" 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn...

12/8/2017

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row or Bike then 3 rounds (metcon style) 10 barbell good mornings 10 table tops 10 barbell OHSMobilitybox hip stretch box shoulder stretchWeightliftingSnatch (EMOTM 10)squat snatch 1 rep @ 70-80% work on getting better,...

12/6/2017

Grand Trunk CrossFit - CrossFitWarm-up2 min DU practice 3 rounds 5 stict pull-ups/5 pull-up negatives 15 KB Sumo DL 53/35 30 HS holdsMobilitybanded hamstring (on back) banded shoulder straight armWeightliftingBench Press (EMOTM 10)odd: 5 reps @ 80-85% evens 15 DB bent...

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