WOD

10/7/2017

Grand Trunk CrossFit - CrossFitWarm-updynamic...MetconMetcon (AMRAP - Reps)AMRAP 25 Run 50 pull-ups 40 deadlifts 185/133 30 back squats 20 box jumps 30/24 10 power...

10/6/2017

Grand Trunk CrossFit - CrossFitWarm-up3 min DU practice 3 rounds spiderman walk with rotation 30 hip glides 12 push-upsMobilitybanded couch stretch banded shoulderWeightliftingBench Press (ME)choose 3 different weights building up, do ME on each of the sets heaviest...

10/5/2017

Grand Trunk CrossFit - CrossFitWarm-up300m row 3 rounds walking lunge pull arms OH 10 kips on the rig 15 wall squatsMobilityfoam rollWeightliftingBack Squat (5-3-1+)12 minutes using your current working max based on what you did last week, or 90% of your 1 RM 5x75%...

10/4/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal row or bike 3 rounds 15 table tops inch worms 15 scap pushupMobilitywall hip stretch banded shoulder-what ever you needWeightliftingPower Clean (7x3)7 rounds 90 seconds each do 3 power cleans @ 75-80%, these are...

10/3/2017

Grand Trunk CrossFit - CrossFitWarm-up300m Row 3 rounds 30 pass throughs 10 barbell OHS spiderman walkMobilitybox hip stretch box shoulderWeightliftingOverhead Squat (heavy 3 rep)14 minutesMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 8 power snatches 135/93 24 wall...

9/30/17

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingSnatch (3x2)can be singles 2x2 @75% 3x2 @80%Weightliftingclean deadlift+high hang clean+clean (3x1+1+1)2x1+1+1 @70% 3x1+1+1 @75%WeightliftingFront Squat (1x1)1x3 @78% 1x1 @83% 1x3 @78% 1x1 @88%Accessoryhalting...

9/28/2017

Grand Trunk CrossFit - CrossFitWarm-up15 cal bike 3 rounds crab walk barbell good morning OHSMobilitybox hip stretch box shoulderWeightliftingSnatch (every 90 seconds for 10 sets do 3 reps)Squat snatch 3 reps rounds 1-3 @65% 4-6 @70% 7-10 @80%MetconMetcon (AMRAP -...

9/29/2017

Grand Trunk CrossFit - CrossFitWarm-up3 minutes bike, row or DU 3 rounds spiderman walk with rotation walking cradle kb stretchMobilityfoam roll whatever you needWeightliftingBench Press (5x8)every 2 minutes for 5 sets do 8 reps. 55-60%MetconGhost (3 Rounds for reps)6...

9/26/2017

Grand Trunk CrossFit - CrossFitWarm-up400m row 3 rounds 15 table tops 10 kips on rig inch wormsMobilitywall hip stretch banded front rack - band near waistWeightliftingBack Squat (3-3-3+)using your current working max based on what you did last week or 90% of your 1...

8/23/17

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 22 working in teams of 2 22 deadlifts 185/133 22 DB S2OH 50/35 22 burpee...

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...

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