WOD

3/26/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row or bike dynamic...Mobilitycouch stretch banded shoulderWeightliftingOverhead Squat (build to a heavy 5 rep)7 sets 1 set every 90 sec increasing weight if possibleMetconMetcon (Time)5 rounds 400m row 15 OHS...

3/24/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 22 with a partner 44 S2OH 135/95 66 deadlifts 135/95 44 burpee box jump overs 24/20

3/24/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch1x2 @75% 1x2 @80% 1x1 @85% 1x1 @88% 1x1 @85%WeightliftingClean and Jerk1x2 @75% 1x2 @80% 1x1 @85% 1x1 @88% 1x1 @85%WeightliftingFront Squat1x3 @75% 1x2 @75% 3x1 @75%WeightliftingGHD back ext...

18.5

Grand Trunk CrossFit - CrossFitWarm-up2 rounds :30 mtn climber :30 air squats :30 stationary lunge :30 push up to down dog 5 minute foam roll couch stretch 5 BB good morning 5 BB back squats 5 BB strict press 5 BB oHS 5 straight leg DL 5 FSqtMetconCrossFit Games Open...

3/22/18

Grand Trunk CrossFit - BOOTCAMPWarm-upBike 800 M -then- Tabata (20/work 10/rest) Jumping Jacks Hip Glides Jump SquatCore Conditioning3 Rounds 15 Sit-ups 15 Up/down superman 10 Push up with TwistMetconAMRAP 16 20 Renegade Row-DB 20 Goblet Squats 20 KBS **100 M on the...

3/22/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minutes, bike or ski erg dynamic...Mobilityquad smash trap smashWeightliftingHang Snatch ( heavy 2 rep)hang squat snatch 7 sets, perform 2 UB reps every 90 seconds increasing wt each setMetconMetcon (Time)21-15-9 Cal Row pushups...

3/21/2018

Grand Trunk CrossFit - CrossFitWarm-up10 shuttles dynamic...Mobilitybox hip stretch box shoulderConditioning3 rounds :30 sitting straddle leg lift :15 rest :30 DB thruster :15 rest :30 parrallette tuck holds :15 rest then... 50 hollow rocksMetconMetcon (AMRAP -...

3/20/18

Grand Trunk CrossFit - CrossFitWarm-up3 minute Bike dynamic...Mobilityfoam rollWeightliftingFront Rack Lunge (work up to 6 heavy walking lunges)12 minutesMetconMetcon (AMRAP - Rounds and Reps)AMRAP 9 18 single arm OH walking lunge 50/35 9 C2B pullups9 steps w/ right,...

3/19/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min Row spiderman walk inch worms hip glides 2 rounds 5 BB good mornings 5 BB back squats 5 BB strict press 5 BB straight leg DL 5 BB front squatsMobilitycouch stretch banded front rackWeightliftingHang Clean (work to a heavy 2...

3/19/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 Rounds 10 Squats 10 Hip Glides 10 Spiderman with TwistCore Conditioning4 Rounds :30 Plank marches :30 side plank with twist-R :30 side plank with twist-L :30 RestMetconAMRAP 8 10 DB Hang Power Cleans 10 Lunge (alt) -rest 2 min-...

3/17/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingpower snatch+hang snatch+snatch% of snatch1+1+1 @ 70% 3x1+1+1@ 80% 1+1+1 @ 85%WeightliftingSnatch Balance2x3 @ 75% 3x3 @ 80% of the snatchWeightliftingBack Squat (5x5)75%Weightliftingclean shrugoff the rack, % of...

3/17/18

Grand Trunk CrossFit - CrossFitWarm-updynamicMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 teams of 2 2000m Row (buy in) 50 KBS 50 pull -ups 50 burpeesscore is total rounds and reps of kbs, pullup, and...

Schedule your first class now

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