WOD

2/26/2018

Grand Trunk CrossFit - BOOTCAMPWarm-upCore Conditioning4 rounds 30 sec low Plank March 30 sec hollow hold 30 sec tuck upsMetconMetcon (No Measure)AMRAP 16 16 air squats 16 KB deadlifts 16...

2/24/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingFront Squat (3x1)1x3 1x2 3x1Weightliftingpower snatch+squat snatch complex% of power snatch 3x1+1 @70% 3x1x1@75% 3x1x1 @80%Weightliftingpower clean + clean + jerk% of clean and jerk 2x1+1+1 @70% 2x1+1+1 @75%...

2/24/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 50 thrusters 105/75 150 DU 35 HSPU 150 DU 50 Back Rack lunges...

2/24/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds Bike 400 M Spiderman Walk lunge with stretchCore Conditioning45 Sec Wall Sit-Med Ball Pass 45 Sec PlankMetconAMRAP 20 12 Jump Pull Ups 12 DB Squat to Press 12 Step Ups 12 Hanging Knee...

18.1

Grand Trunk CrossFit - CrossFitWarm-upOn your own.....prior to your heatMetconCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal RowCrossfit Games Open 18.1...

2/22/18

Grand Trunk CrossFit - BOOTCAMPWarm-upRow 300 M -then- 15 Banded Pull Downs Inch Worms 10 Cradle to toe touchMobilityStationary Spiderman to Pigeon StretchMetconAMRAP 10 10 Ball Slams 10 DB Presses 10 Sit Up -rest 2 min- AMRAP 10 10 Cal Row 10 DB Presses 10 Sit...

2/22/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes- you call it dynamic... 30 pass throughs 20 pvc OHSMobilityfoam rollWeightliftingPress Couplet (heavy 1 rep)Push press + Push jerk12 minutes not a max, work to a heavy 1 repMetconMetcon (Time)30 OHS 95/65 25 Cal Bike 20...

2/21/2018

Grand Trunk CrossFit - CrossFitWarm-up300m row or ski erg dynamic...Mobilitywall hip stretch banded front rackWeightliftingPower Clean (1x3)building to a heavy 3 rep, 6 rounds, set clock for Every 2 minutes. these can be 3 quick singlesMetconMetcon (AMRAP - Reps)AMRAP...

2/20/2018

Grand Trunk CrossFit - CrossFitWarm-up400m row or ski dynamic...Mobilitybarbell quad smash barbell trap smashGymnastics4 Rounds 0:30 Side Plank Hold (Per side) 15 Sitting Straddle Leg Lifts 10 Plank Arm Circles on Low Rings (Per arm) 15 Tuck-UpsMetconMetcon (AMRAP -...

2/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min DU practice dynamic...Mobilitycouch stretch banded shoulderWeightliftingPause Back Squat (5x5)3 sec pause 2 inches below parallel, then explode up working at 60% of back squat. 5 minutes warmup then Every 2...

2/19/18

Grand Trunk CrossFit - BOOTCAMPWarm-upCore Conditioning3 Rounds 12 plank up/downs 12 superman up/downs 12 tuck upsMetconAMRAP 16 15 Sumo KettleBell Deadlifts Walking Lunge (down and back) 10 Kettle Bell...

2/17/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 24 working in teams of 2 48 deadlifts 135/95 36 hang power cleans 24 S2OH 16 bar over...

Schedule your first class now

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