WOD

12/4/2017

Grand Trunk CrossFit - CrossFitWarm-up2 minutes row or bike dynamic... coaches choiceMobilityfoam roll bottom of a squat holdWeightliftingFront Squat (5x3)work up to heavy 3 rep, working sets starting at 75%MetconMetcon (AMRAP - Rounds and Reps)AMRAP 15 30 DB snatches...

12/2/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (5x1)1 rep EMOTM working at 75%Weightliftingclean deadlift + high hang clean5x1+1 using 70% of the cleanWeightliftingFront Squat (3x3)75%WeightliftingSnatch Grip Deadlift (3x3)using 95% of the snatch. *PUSH...

12/01.2017

Grand Trunk CrossFit - CrossFitWarm-up3 minutes Row, Shuttles, Bike 3 rounds 30 seconds each scap pushup mnt climbers table tops OHSMobilitybox hip box shoulderWeightliftingPower Snatch (6x4)Every 90 seconds 4 reps @70-75%MetconSnatching Cindy (AMRAP - Reps)AMRAP 15 3...

11/29/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row dynamic... lunges w/ rotation spiderman walk into squat coaches choice...Mobility3 sets 5 goblet squats then KB squat hold 30 sec banded shoulder what ever you need 2 min/sideWeightliftingBack Squat (3x10)same wt across...

11/28/2017

Grand Trunk CrossFit - CrossFitWarm-upBike or Row 15 cal 3 rounds Dynamic... spiderman walk & run back... traveling hip glide straight leg hamstring coaches choice...Mobilitycouch stretch banded OH shoulder ( straight arm)WeightliftingPress Couplet (heavy 1 rep)Push...

11/27/2017

Grand Trunk CrossFit - CrossFitWarm-upDynamic (7 minutes) 4 shuttles down/back inch worm russian walks coaches choice...Mobilitybanded hamstring wall hip stretchWeightliftingDeadlift (4x10)every 90 seconds do 10 UB reps * if it felt good last time we did this, do 5...

11/24/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconBlake (Time)4 Rounds for time of: 100' Walking lunge, 45lb plate overhead 30 Box jumps, 24'' 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic Technician David Blake...

Friends Giving

Grand Trunk CrossFit - CrossFitWarm-updynamic ...MetconFriends Giving (Time)you can do this workout with a friend or on your own Angie's house 20 pullups 20 push-ups 20 sit-ups 20 squats Helen's house 400m Run/Row 21 KBS 53/35 12 pull-ups Annie's house 50 DU 50...

11/22/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds Walking cradle 15 scap push-ups Kb stretchMobilityBox hip stretch Box shoulderWeightliftingBench Press (5x1)HAP, shooting for 95%MetconMetcon (Time)8 rounds 12 DB snatches 50/35 36...

11/21/2017

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles 3 rounds inch worms 30 hip glides 10 barbell good morningsMobilityUSAW barbell squat banded shoulder- what ever you needWeightliftingBack Squat (3x10)15 minutes using 60-65% acrossMetconMetcon (Time)5 rounds 21 Slam...

11/20/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds 12 wall squats 15 table tops spiderman walkMobilitycouch stretch banded front rackWeightliftingClean and Jerk (EMOTM 9)2 reps @ 80-85% squat clean and split jerkMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 3...

11/18/17

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (work to a heavy single in 5 sets)1x2 @ 70% 1x2 @ 75% 1x1 @ 80% 1x1 @ 85% 1x1 @ HAPWeightliftingClean and Jerk (work to a heavy single in 5 sets)2+1x1 @ 70% 2+1x1 @ 75% 1x1 @ 80% 1x1 @ 85% 1x1 @...

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