WOD

08/05/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (5x2)75%Weightliftingclean deadlift+high hang clean+clean (% of clean)WeightliftingFront Squat1x3 @75% 1x1 @80% 1x3 @75% 1x1 @85%Muscle Snatch (5x3)work on extending vertically superset with situpsWeighted...

8/3/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal bike 3 rounds 30 pass throughs 15 OHS 30 hip glidesMobilitybarbell quad smash banded OH shoulderMetconBrooklyn Jr (Time)9 rounds 3 Power snatches 145/93 8 HSPU rest 30...

8/2/2017

Grand Trunk CrossFit - CrossFitWarm-up200m run 3 rounds KB stretch spiderman walk with rotation 30 leg swingsMobilitybanded couch stretch banded shoulder-across bodyWeightliftingBack Squat (5-5-5+)using 90% of your 1RM to get your working max. multiply your working...

7/31/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds spiderman walk 15 table tops 15 wall squatsMobilitycouch stretch banded front rackWeightliftingClean (heavy 3 rep)14 minutes these can be 3 quick singles, or TnGMetconMetcon (Time)4 rounds 24 wall balls 20/14 12...

7/79/17

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 100 DU's---Wall Sits 80 KBS---Handstand hold 60 Burpees---Plank hold 200m Partner Sled Pull*One Partner does DU's while the other holds a wall sit--you can switch at any time (same...

7/28/2017

Grand Trunk CrossFit - CrossFitWarm-up200m run 3 rounds 10 barbell strict press 10 barbell front squat crab walkMobilitybanded hip capsule back pack stretchWeightliftingMetconBench Press (5-5-5+)using 90% of your 1RM to get your working max 65%x5 75%x5 85%x5+...

7/27/2017

Grand Trunk CrossFit - CrossFitWarm-up15 Cal Bike 3 rounds 30 lateral leg swings 12 kips on rig spiderman walk into squat- pull arms OHMobilitywall hip stretch banded shoulder stretch- your choiceConditioningEMOTM 9 Min 1: Pistols MIn 2: Bar MU/C2B Pullups MIn 3:...

7/26/2017

Grand Trunk CrossFit - CrossFitWarm-up200m run 3 rounds inch worm 15 wall squats 15 table topsMobilitystationary spiderman scorpion stretchWeightliftingFront Squat (4x3)12 minutes using 90-95%WeightliftingBack Squat (heavy 5 rep)10 minutesMetconMetcon (AMRAP -...

7/25/2017

Grand Trunk CrossFit, Grand Trunk CrossFit - CrossFitWarm-uprun 200m 3 rounds walking lunge pull arms OH 12 scap push-ups 10 strict DB pressesMobilitycouch stretch banded front rackMetconMetconMetcon (Time)member of the month Lin Lin 400m Run 50 sit-ups 40 slam balls...

7/24/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal bike or row 3 rounds 30 pass throughs 15 OHS spiderman walksMobilitybox hip stretch box shoulder stretchWeightlifting3 position Snatch (heavy 1 RM)1.high hang- power position 2. above knee 3. mid shin- floor15 minutes no...

7/22/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingclean+front squat+split jerk (5x1+1+1)squat clean+front squat+split jerk complexworking @ 70%Weightliftingsnatch deadlift+high hang snatch+snatch (2x1+1+1 3x1+1+1)2x1+1+1 @60% 3x1+1+1 @65%WeightliftingBack...

7/22/2017

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 20 with a partner 60 partner wall balls 20/14 50 partner wb sit-ups 40 box jumps 24/20 30 cleans 155/103 then 6 minutes to complete a 1RM power cleanWeightliftingPower Clean...

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