WOD

1/30/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row dynamic...Mobilityfoam rollGymnastics3 Rounds 20 Hollow Rocks 10 Tucks 20 Alternating Leg Lowers in Hollow PositionWeightliftingDeadlift (5x10)15 minutes. 10 reps every 90 seconds, do 5 or 10lbs more than you did last...

1/29/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min bike or ski erg dynamicMobilitycouch stretch banded shoulder- straight armWeightliftingOverhead Squat (build to a heavy 4 rep)15 minutes, warm-up with 6/5/4 increasing wt, get at least 5 working setsMetconMetcon (AMRAP -...

1/27/2018

Grand Trunk CrossFit - CrossFitMetconWarm-updynamic...Metcon (AMRAP - Rounds and Reps)AMRAP 25 work in teams 2-3 (1 works, 2 rests) 50 cal Bike 40 thrusters 115/83 30 T2B 20 burpee box jump overs 24/20 10 Bar MUif you're doing this workout Rx add 10lb to the barbell...

1/27/2018

Grand Trunk CrossFit - Barbell ClubWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3....

1/26/2018

Grand Trunk CrossFit - CrossFitMetcon1200m bike then 3 rounds :30 hand stand hold 15 table tops 10 Wall ball cleansGymnastics3 rounds 0:30 Max Effort Low Plank Marches 0:15 Rest 0:30 Max Effort Hollow Rocks 0:15 Rest 0:30 Max Effort Hanging Tuck with Leg Extensions...

1/25/2018

Grand Trunk CrossFit - CrossFitWarm-upBUY IN-300 M Row 3 Rounds 10 BB OHS 10 BB Strict Press 10 Kips on the RigMobilitywall or box hip stretch box or bench shoulder stretchWeightliftingPress Triplet (Build to a 1 Rep)`1 push press + 1 push jerk + 1 split jerk12...

1/24/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min bike or ski erg dynamic...Mobilityquad smash banded shoulderWeightliftingTempo Back squat (7x3)6/4/3 warmup increasing weight then every 90 seconds 3 sec down/ 2 sec hold 1 sec up working @80-85%MetconMetcon (Time)3 rounds...

1/23/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute Row dynamic...Mobilityfoam rollGymnastics3 Rounds 10 Alternating Limb Raises in Plank Hold 10 Alligator Rolls + Tuck Up 20 Hollow RocksWeightliftingPower Snatch (7x4)4 reps Every 90 seconds building in weightMetconMetcon...

1/22/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row dynamic...Mobilitycouch stretch banded front rackWeightliftingClean (8x2)squat clean, 2 reps EMOTM 8 building to a heavy 2 repMetconThe Tour de Pain (Distance)20 minute ride on the assault bike * every 4 minutes stop...

1/20/2018

Grand Trunk CrossFit - CrossFitWarm-updynamic...GymnasticsAMRAP 5 ME hollow rocksMetconTEAM MONTANEZ (Time)With a Partner, one works one rests 1 mile Run or Row then 9 rounds 12 hang power cleans 135/93 20 burpees 8 pull-ups 22 KBS 53/35 0 DU then after 9 rounds are...

1/19/2018

Grand Trunk CrossFit - CrossFitWarm-up2 min row or ski erg dynamic...Mobilitywall hip stretch banded shoulderWeightliftingSnatch (5x5)working at 65-70% every 2 minutes can be fast singlesMetconMetcon (AMRAP - Reps)AMRAP 2 12 /10 Cal Bike ME DB snatch 50/35 rest 1 min...

1/19/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (5x1)1 rep EMOTM 5 @ 85%WeightliftingClean and Jerk (5x1)1 rep EMOTM 5 @ 85%WeightliftingFront Squat (3x1)75% 1x3 1x2 3x1AccessoryClean Pull (3x3)90% of clean superset w/ weighted situpWeighted Sit-ups...

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