WOD

2/10/2018

Grand Trunk CrossFit - BOOTCAMPWarm-updynamic...Core Conditioning4 rounds 40sec Plank hold 20sec rest 40sec Hollow hold 20sec restPTMetcon (No Measure)AMRAP 20 10 ring rows 10 squat and overhead DB press 10 jumping pullups 10 Cal...

2/9/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row dynamic...Mobilitycouch stretch box shoulder stretchGymnastics3 Rounds 0:30 Max Effort Hollow Hold Leg Lowers 0:30 Rest 0:30 Max Effort Tuck Hold on boxes/ benches 0:30 Rest 0:30 Max Effort Sitting Straddle Leg Lifts...

2/8/2018

Grand Trunk CrossFit - CrossFitWarm-up15 cal row/ski dynamic...Mobilityfoam roll/ barbell quad smash trap smashWeightliftingPower Clean (10x1)build to a heavy 1 rep EMOTM 10MetconMetcon (AMRAP - Reps)AMRAP 9 9 squat cleans 135/93 9...

2/8/2018

Grand Trunk CrossFit - BOOTCAMPWarm-up20 air squats dynamic...Gymnastics3 rounds 15 Hollow rocks 35 sec superman hold 15 low plank marchesMetconMetcon (No Measure)AMRAP 16 8 burpees 16 KBS 8 leg...

2/7/2018

Grand Trunk CrossFit - CrossFitWarm-up10 cal Ski erg then 3 rounds 12 table tops 12 wall squats 12 scap push-ups 12 KBSMobilitybox hip stretch box shoulderGymnastics3 Rounds 10 Hollow Rocks 10 Hanging Tuck Pulses 10 Tuck Hold on boxes/benches with Alternating Leg...

2/6/2018

Grand Trunk CrossFit - CrossFitWarm-up2 minute row/ski erg dynamic...Mobilitypigeon stretch scorpion stretchGymnastics3 Rounds: 20 Ft. Plank Walk with Plate right into... 30 Second Plank Hold (don't come down after the walk) 20 Second RestWeightliftingSnatch...

2/5/2018

Grand Trunk CrossFit - BOOTCAMPWarm-updynamic...Gymnastics4 rounds 30 sec hollow hold 30 sec rest 30 sec plank hold 30 sec restMetconMetcon (No Measure)AMRAP 18 400m Row 12 push-ups 12 air squats 12...

2/5/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min bike/row dynamic...Mobilitycouch stretch banded shoulder stretchWeightliftingTempo Back squat (6x4)warmup 6/5/4 increasing wt, if you did this 2 weeks ago successfully add 5-10lbs, if not stay in your 75-80% range. 2 sec...

2/3/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 25 with a partner 50 box jump overs 24/20 50 power cleans 145/103 100 wall balls 20/14 100 DU 50 C2B pullups 50 push jerks...

2/3/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (1x1)wave 60% 3x 1(x3) 70% 2x 1(x3) 80% 1x 1(x3)WeightliftingBack Squat (3x1)1x3@75% 1x2 3x1WeightliftingDrop Snatch (6x1)work to a heavy single in 6 setsWeightliftingSnatch Balance (6x1)work to a heavy...

2/2/2018

Grand Trunk CrossFit - CrossFitWarm-up3minute bike/row dynamic...Mobilityquad smash usaw stretchGymnastics3 Rounds 10 Alternating Limb Raises in Plank Hold 10 Alligator Rolls + Tuck Up 20 Hollow RocksMetconCrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute...

2/1/2018

Grand Trunk CrossFit - CrossFitWarm-up2 minute Row dynamic...Mobilitybanded hip capsule stretch banded shoulder- coach calls itWeightliftingPaused Front Squat (5x4)15 minutes 3 sec pause. if you did this 2 weeks ago add 5-10lb, if not work at 75%. clock is set for...

Schedule your first class now

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