WOD

9/9/2017

Grand Trunk CrossFit - Barbell ClubWarm-upburgener warmup w/ push press, push jerk, split jerkWeightliftingclean+front squat+split jerk (1+1+1)squat clean+front squat+split jerk complex% of clean and jerk 2x1+1+1 @ 70% 3x1+1+1 @ 75%Weightliftingsnatch deadlift+high...

9/9/2017

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 teams of 2 75 KBS 53/35 200m run (both) 50 S2OH 135/93 Sand bag/ farmer carry grass run (switch at the wall)70/50 sand bag 53,50/35 farmer...

9/8/2107

Grand Trunk CrossFit - CrossFitWarm-upBike or Row 15 Cals 3 rounds 12 barbell good mornings 12 wall squats walking lunge -pull arms OHMobilitybox hip stretch box shoulder stretchWeightliftingBack Squat (5-3-1+)12minutes using your working max from last week or 90% of...

9/7/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 30sec mtn climbers 30sec lunges 30sec push-upsMobilitywall hip stretch banded back pack stretchWeightliftingBench Press (5x8)using 65-70%MetconMetcon (AMRAP - Reps)AMRAP 4 12 Cal bike 14 DB snatches 50/35 rest 2...

9/6/2017

Grand Trunk CrossFit - CrossFitWarm-up300m Row 3 rounds spiderman walk w/ rotation 15 table tops 10 barbell OHSMobilitycouch stretch banded shoulderWeightliftingSnatch (heavy 1 rep)full snatch from floor 14 minutesWeightliftingClean and Jerk (heavy 1 rep)12 minutes...

HAPPY BIRTHDAY BROOKLYN!!!

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 10 strict press 30 hip glides inch wormsMobilitybox hip stretch barbell quad smashConditioning3 rounds 90sec: ME ring dips 90sec: Bar MU/C2B Pull-ups 90sec: HSPU- 3 strict/3 kip or 4 strict/4 kip...Metcon (Time)3...

Happy Labor Day

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconManion (Time)7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion click...

9/2/2017

Grand Trunk CrossFit - Barbell ClubWarm-upburgener warmupWeightliftingSnatch (build up to heavy 1 rep)1x2 @70% 1x2 @75% 1x1 @80% 1x1 @85% if it feels good go for 95-100%WeightliftingClean and Jerk (build up to heavy 1 rep)1x2@70% 1x2@75% 1x1@80% 1x1@85% if it feels...

9/1/17

Grand Trunk CrossFit - CrossFitWarm-up200m run 3 rounds 10 bb strict press spiderman walk w/ rotation kb stretchMobilitybanded shoulder banded hipWeightliftingBench Press (4x10)65-70%MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 grass run KB farmer carry 53/35 20...

8/30/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 12 OHS 30 pass throughs inch wormsMobilitybox shoulder stretch box hip stretchWeightliftingSnatch Balance (heavy 3 rep)10 minutes, get at least 4 sets inWeightlifting3 position Snatch (heavy 1 rep)1.high hang-...

8/28/2017

Grand Trunk CrossFit - CrossFitWarm-up15 Cal Bike 3 rounds spiderman walk 30 lateral leg swings 15 scap push-upsMobilitycouch stretch front rack stretchWeightliftingPower Clean (5 reps EMOTM 7)working at 75% UB repsMetconMetcon (Time)3 rounds 400m Run 20 box jumps 20...

8/29/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 15 wall Squats walking lunges- pull arms OH 30 hip glidesMobilitywall hip stretch banded shoulder stretchWeightliftingBack Squat (3-3-3+)using your working max from last week or 90% of your 1 RM 70%x 3 80%x 3...

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