WOD

10/27/2017

Grand Trunk CrossFit - CrossFitWarm-up2minutes row or bike 3 rounds russian walk inch worm 10 kipsMobilitywall hip stretch banded shoulder- what ever you needWeightliftingPress Triplet (1 RM)`1 push press + 1 push jerk + 1 split jerk12 minutesWeightliftingBent Over...

10/26/17

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles 3 rounds Kb stretch 15 table tops 30 lateral leg swingsMobilityBarbell quad smash Foam rollWeightliftingClose grip Bench Press (1x5)work up to a heavy 5 repGet a least 6 working sets of 5 repsMetconMetcon (AMRAP -...

10/25/2017

Grand Trunk CrossFit - CrossFitWarm-uprow or bike 3 minutes 3 rounds 12 wall squats spiderman walk with rotation straight leg hamstring stretchMobilitybanded couch stretch banded front rackWeightliftingBack Squat (heavy 4 rep)12 minutesWeightliftingFront Squat (heavy...

10/24/2017

Grand Trunk CrossFit - CrossFitWarm-up300m Row 3 rounds 30 pass throughs 15 OHS KB stretchMobilitybox shoulder box hip stretchWeightliftingPower Snatch (2 reps EMOTM 10)2 reps EMOTM working up to your 85%Metconpower snatch burpee test (Time)10 rounds 10 power snatches...

10/23/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minute DU practice 3 rounds spiderman walk 12 DB strict press 30 hip glidesMobilitycouch stretch banded OH shoulderWeightliftingShoulder Press (work to a heavy 5 rep)strict press 10 minutesWeightliftingPush Press (4x5)5 reps...

10/21/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingclean+front squat+split jerk (work to heavy 1+1+1)squat clean+front squat+split jerk complex1+1+1 x 5 setsWeightliftingsnatch deadlift+high hang snatch+snatch (1+1+1 x5)using 70% of snatchWeightliftingBack Squat...

10/21/17

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 25 with a partner sand bag grass run 70/50 25 bag facing burpees 50 wall balls 20/14 25...

10/20/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minute row or bike 3 rounds 10 kips on rig 10 push-ups 30 lateral leg swingsMobilitybanded couch stretch banded shoulder- whatever you needMetconMetcon (AMRAP - Reps)3 rounds 1min ME ring MU/ mu progressions/ C2B 1 min ME bench...

10/19/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds inch worms russian walks 12 scap pushupsMobilityquad smashWeightliftingDeadlift (EMOTM 7)3 deadlifts @ 60-70% + 6 bar over burpeesMetconMetcon (AMRAP - Reps)AMRAP 3 15 SDLHP 115/83 12 DB thrusters 35/20 rest 1...

10/18/2017

Grand Trunk CrossFit - CrossFitWarm-upDU practice 3 minutes 3 rounds 30 pass throughs 10 OHS 10 V-upsMobilitybox hip box shoulderWeightliftingSnatch (8 rounds 90seconds each round)2 reps starting at 65% working to 85-90%MetconMetcon (Time)5 rounds grass run 12 power...

10/17/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 15 table tops 15 barbell good mornings 15 kb goblet squatsMobilitywall hip stretch banded front rackWeightliftingClean and Jerk (2 reps EMOTM 10)working on the squat clean and split jerk start @ your 65% and...

10/10/2017

Grand Trunk CrossFit - CrossFitMetconAdrian (Time)7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30"In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007To learn more about Adrian...

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