WOD

Emily

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds spiderman walk 30 hip glides 15 scap push-upsMobilitybanded shoulder - straight arm couch stretchWeightliftingOverhead Squat (5x3)working at 80% from the rackMetconEMILY (AMRAP - Rounds and Reps)AMRAP 12 6...

11/4/17

Grand Trunk CrossFit - CrossFitWarm-upMetcon (AMRAP - Reps)AMRAP 24 In teams of 2 or 3 100 cal bike 100 box jump overs 24/20 100 thrusters 95/63 100 DB snatches 50/35 100 burpees 100 Cal RowMust finish first movement before moving on to the next, teams of 3...

11/2/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal bike/row 3 rounds 15 OHS 30 pass throughs spiderman w/ rotationMobilitybanded couch banded shoulder- you call itWeightliftingSnatch Balance (work up to moderate 3 rep)10 minutes use this to warm up for the...

Happy Halloween!

Grand Trunk CrossFit - CrossFitWarm-up300 M Row 3 Rounds 12 BB Strict Press Inch Worms 20 Lateral Leg SwingsMobilityBanded Hamstring on back Shoulder-Banded Straight ArmWeightliftingShoulder Press (5X5 )Working at 80% across 12 MInutesPush Press (3 Rep)Work up to a...

Member of the month

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 12 wall squats Spider-Man walks Kb stretchMobilityCouch stretch Banded front rackWeightliftingFront Squat (6x2)Working @ 90%MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 5 pull-ups 11 back squats 185/133 19 KBS...

10/28/2107

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingsnatch deadlift + snatch (5x2+1)75% 0f snatchWeightliftingpower clean+ front squat+jerk (5x1+1+1)work to heavy for the complex in 5 setsWeightliftingOverhead Squat (5x2)85% of snatchAccessorySnatch push press...

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...

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