WOD

1/6/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 working with a partner 70 KBS 53/35/ hand stand hold 60 back rack lunges 95/63 50 sit-ups/ plank hold 40 bar over...

1/5/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min Row dynamic...Mobilitybarbell trap smash 30 pvc pass throughsWeightliftingSnatch (7x2 )squat snatch, take 5 minutes to get to your working weight every 90 seconds do 2 reps @ 75-80% trying for acrossMetconMetcon (AMRAP -...

1/4/2018

Grand Trunk CrossFit - CrossFitWarm-up2 min DU dynamic...Mobilitybox hip stretch box shoulderGymnastics100 Hollow rocks for timeWeightliftingClean and Jerk (8x2)working on squat clean and split jerk every 90 seconds do 2 reps building to 90% if you're feeling good go...

1/3/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min ski erg dynamic...Mobilityfoam roll lats /back /chestWeightliftingBench Press (2-2-2-2)5 minutes to get to your weight then every 2 minutes perform a lift working at 90-95% HEAVY acrossMetconMetcon (AMRAP - Rounds and...

1/2/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min Bike dynamic...Mobilitywall hip stretch (15 wall squats between legs) banded shoulder- what you needWeightliftingPaused Front Squat (4-4-4-4-4)3 sec down, 3 sec hold, 1 sec up. build to 80-85%MetconMetcon (AMRAP - Reps)AMRAP...

1/1/2018

Grand Trunk CrossFit - CrossFitWarm-up5 shuttles dynamic...Mobilitycouch stretch banded shoulderGymnastics3 rounds 35 sec hollow rocks 25 sec rest 35 sec alligator rolls 25 sec rest 35 sec hollow hold w/ tuck 25 sec restMetconGeorgie (AMRAP - Rounds and Reps)AMRAP 21...

12/30/2017

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....

12/30/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconNew Year's Eve Barbell Bash (AMRAP - Reps)AMRAP 31 could be done with or with out a partner 31 deadlifts 115/83 31 push presses 115/83 31 front rack lunges 31 power snatches 31 front squats 31 push jerks 31 back...

12/29/2017

Grand Trunk CrossFit - CrossFitWarm-up5 min DU practice (w/ in the 5 minutes work in 3x10 of back ext on the GHD) www.youtube.com/watch?v=D_FUg2wHhk8 dynamic...Mobilityquad smashConditioning3 rounds 1 Min: HS walks/ holds 1 Min: ring MU practice 1 Min:...

12/28/2017

Grand Trunk CrossFit - CrossFitWarm-up3 min ski erg/ bike dynamic...Mobilitywall hip stretch- do 20 wall balls between sides- any weight 30 pass throughsWeightliftingTempo Back squat (Every 2 minutes 3 reps)5 rounds working @ 70-75% 4 second descend, 2 second pause at...

12/27/2017

Grand Trunk CrossFit - CrossFitWarm-up2 min bike dynamic...Mobilityfoam roll w/ plateWeightliftingBulgarian split squat (heavy 5 rep)12 minutes front rack holdMetconMetcon (Time)5 rounds 25 Cal Row 25 sit-upsTC 22 minutes possible scale for the row is ski...

12/26/2017

Grand Trunk CrossFit - CrossFitWarm-up3 min Row Dynamic...Mobilitycouch stretch banded shoulder- your choiceGymnastics3 Rounds 0:30 Max Effort Hollow + Alternating Leg Lowers 0:30 Rest 0:30 Max Effort Alligator Roll + Tuck-Up 0:30 Rest 0:30 Max Effort Alternating Leg...

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