WOD

11/16/2017

Grand Trunk CrossFit - CrossFitWarm-upRow or shuttles 3 minutes 3 rounds walking cradle walking lunge pull hands OH 12 push-upsMobilitybanded shoulder- back pack wall hip stretchMetconMetcon (AMRAP - Reps)EMOTM 9 Min 1: Ring MU MIn 2: Back Rack lunge 135/93 Min 3:...

11/14/2017

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles 3 rounds 30 pass throughs 10 barbell OHS 30 hip glidesMobilitystraight arm shoulder banded usaw barbell squat holdWeightliftingPower Snatch (EMOTM 8)3 reps @75-80%MetconMetcon (Time)4 rounds 16 DB snatch 50/35 14 Cal...

11/13/2017

Grand Trunk CrossFit - CrossFitWarm-up8 minutes 15 cal bike 3 rounds spiderman walk 15 scap pushups 15 table topsMobilitycouch stretch banded front rackWeightliftingFront Squat (heavy 6 rep)12 minutesWeightliftingPower Clean (heavy 3 rep)10 minutesMetconMetcon (AMRAP...

Happy Veteran’s Day

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconPartner "The Don" (Time)66 deadlifts 110/70 66 box jumps 24/20 66 KBS 53/35 66 K2E 66 sit-ups 66 pullups 66 thrusters 55/40 66 wall balls 20/14 66 burpees 66 DUwith a partner complete each movement, 1 works 1...

Max Day

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingClean and Jerk (1RM)22 minutesWeightliftingSnatch (1RM)22...

11/10/2017

Grand Trunk CrossFit - CrossFitWarm-upMobilityWeightliftingMetconThree Wise Men Tribute (3 Rounds for reps)“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees...

11/9/2017

Grand Trunk CrossFit - CrossFitWarm-up3 minutes DU practice 3 rounds walking lunge- pull hands OH 15 table tops 12 scap push-upsMobilityquad smash pigeon stretch calf stretchWeightliftingFront Rack Lunge (heavy 8 rep)12 minutes comes from floor 4 lunges/leg touch knee...

11/8/2017

Grand Trunk CrossFit - CrossFitWarm-up15 Cal bike 3 rounds 30 hip glides 15 banded good mornings 15 push-upsMobilitybanded hip banded back packWeightliftingPush Jerk (5x5 across)working @ 80%MetconMetcon (AMRAP - Reps)EMOTM 20 Min 1- ME ring dip Min 2- ME T2B Min 3-...

11/7/2017

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles 3 rounds 15 wall squats 15 bb strict press Kb stretchMobilityKB squat @ hold bottom of squat banded shoulder- arm goes straight overheadWeightliftingFront Squat (5x4 across)15 minutes 85%MetconMetcon (Time)4 rounds...

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...

Schedule your first class now

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