WOD

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...

9/12/2017

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...

9/11/2017

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...

9/9/2017

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...

9/9/2017

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 25 teams of 2 75 KBS 53/35 200m run (both) 50 S2OH 135/93 Sand bag/ farmer carry grass run (switch at the wall)70/50 sand bag 53,50/35 farmer...

9/8/2107

Grand Trunk CrossFit - CrossFitWarm-upBike or Row 15 Cals 3 rounds 12 barbell good mornings 12 wall squats walking lunge -pull arms OHMobilitybox hip stretch box shoulder stretchWeightliftingBack Squat (5-3-1+)12minutes using your working max from last week or 90% of...

9/7/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 30sec mtn climbers 30sec lunges 30sec push-upsMobilitywall hip stretch banded back pack stretchWeightliftingBench Press (5x8)using 65-70%MetconMetcon (AMRAP - Reps)AMRAP 4 12 Cal bike 14 DB snatches 50/35 rest 2...

9/6/2017

Grand Trunk CrossFit - CrossFitWarm-up300m Row 3 rounds spiderman walk w/ rotation 15 table tops 10 barbell OHSMobilitycouch stretch banded shoulderWeightliftingSnatch (heavy 1 rep)full snatch from floor 14 minutesWeightliftingClean and Jerk (heavy 1 rep)12 minutes...

HAPPY BIRTHDAY BROOKLYN!!!

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 10 strict press 30 hip glides inch wormsMobilitybox hip stretch barbell quad smashConditioning3 rounds 90sec: ME ring dips 90sec: Bar MU/C2B Pull-ups 90sec: HSPU- 3 strict/3 kip or 4 strict/4 kip...Metcon (Time)3...

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