WOD

9/22/2017

Grand Trunk CrossFit - CrossFitWarm-up3 rounds 30 sec each deep squats mountain climbers pass throughsMobilitywall hip stretch rig/box stretchWeightliftingBack Squat (5-5-5+)use 90% of your max to get your working max, if you were here last week add 5lb to your...

9/21/2017

Grand Trunk CrossFit - CrossFitMetconMetconMetcon (Time)5 rope climbs 50 thrusters 75/53 50 push-ups 5 rope climbs 50 OHS 75/53 50 sit-ups 5 rope...

9/20/2017

Grand Trunk CrossFit - CrossFitWarm-up2minute DU practice or DU bounding 3 rounds walking lunge pull arms OH walking cradle stretch 15 scap push-upsMobilityquad smash banded back packConditioning4 rounds 90 sec each Bar MU HS walks/kick ups to wall ring dips/ strict...

9/19/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal bike or row 3 rounds 30 pass throughs 10 barbell OHS kb stretchMobilitybox hip stretch box shoulderWeightliftingSnatch (heavy 2 rep)burgener warm-up together 14 minutes build to heavy 2 rep squat snatch, can be 2 quick...

9/18/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds spiderman walk walking cradle 12 wall squatsMobilitycouch stretch banded front rackWeightliftingClean and Jerk (heavy 3 rep)squat clean w/ split jerk 7 rounds every 90 seconds do 3 reps, start at 55-60% can be 3...

9/16/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 24 with a partner 32 hang power cleans 155/108 --partner rows or bikes for calories 24 bar facing burpees --partner does HS hold 16 Back squats 155/108 --partner hangs from rigswitch off...

9/15/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal Bike 3 rounds spiderman walk with rotation 10 push-ups 30 lateral leg swingsMobilitybanded hip stretch banded shoulder- you chooseWeightliftingBench Press (3x8)@70-75% try to do more than last weekMetconMetcon (Time)4...

9/14/2017

Grand Trunk CrossFit - CrossFitWarm-up300m Row 3 rounds inch worms 30 hip glides 10 DB strict pressMobilityquad smash banded hamstring stretch- on backWeightliftingDeadlift (4x10)4 sets every 2 minutes do 10 deadlifts @55-60% and 30 DU (if doing singles work on the DU...

9/13/2017

Grand Trunk CrossFit - CrossFitWarm-up200m run 3 rounds 12 wall squats walking lunge- pull hands OH 12 ring rowsMobilityfoam rollWeightliftingBack Squat (5-5-5+)depending on what you did last week, add 5lbs to your working max if you did between 1-5 reps, add 10lbs if...

9/11/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds spiderman walk 30 hip glides 15 scap push-upsMobilitycouch stretch banded shoulderMetcon9/11 Tribute (Time)2001m Row or 2001m Run (1.25 miles) 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest to Bar...

9/12/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 30 pass throughs 10 barbell OHS 10 strict pressMobilitybox hip stretch box shoulderWeightliftingSnatch (Every 90 seconds do 3 quick singles) 7 rounds-squat snatch coming from the floor. starting @ 60% do 3 quick...

9/9/2017

Grand Trunk CrossFit - Barbell ClubWarm-upburgener warmup w/ push press, push jerk, split jerkWeightliftingclean+front squat+split jerk (1+1+1)squat clean+front squat+split jerk complex% of clean and jerk 2x1+1+1 @ 70% 3x1+1+1 @ 75%Weightliftingsnatch deadlift+high...

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