WOD

5/3/18

Grand Trunk CrossFit - BOOTCAMPWarm-up3 rounds Row 250 10 pause squats 10 mtn climbersCore ConditioningTabata Hollow rocks Superman Leg liftMetconAMRAP 10 10 box jumps/step ups 10 lunges 10 kB swings AMRAP 6 (3 rounds) 1 min push ups 1 min...

5/2/2018

Grand Trunk CrossFit - CrossFitWarm-upbike 3 minutes dynamic...Mobilitywall hip stretch banded shoulderWeightliftingShoulder Press (6-6-6-6)across using 70-75% *every 90 secondsMetconMetcon (AMRAP - Reps)AMRAP 6 grass run 10 clean and jerks 135/95 10 C2B Pull-ups rest...

5/1/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute DU practice dynamic...Mobilitycouch stretch banded shoulderWeightliftingDeadlift (4x10)every 2 minutes do 10 DL @ 55-60% (trying for UB deadlifts) and 15 hollow rocks 4 setsMetconAGOQ Workout 4 (AMRAP - Reps)AMRAP 5 6...

4/30/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min bike dynamic...Mobilityfoam rollWeightliftingBack Squat (3-3-3+)use your working max from last week 1 RM=250 x .9=225 working max=225 80% x3 85% x3 90% x3+ last set go for at least 3+ repsMetconMetcon (AMRAP - Reps)AMRAP 20...

4/28/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingTall Jerk (5x5)bar at forehead and go into split increase weight if it feels rightWeightliftingBelow the knee Snatch (5x3)barbell starts just below the kneeevery 2 minutes 3@60% 3@65% 3@70% 3@70%...

4/28/2018

Grand Trunk CrossFit - CrossFitWarm-upMetconLisa's Revenge (AMRAP - Reps)AMRAP 15 done in teams of 2 or 3 4 Thrusters 155/103 30 Pull-ups 81 Ball Slams 20/15 then 7 minutes of...

4/27/2018

Grand Trunk CrossFit - CrossFitWarm-up3 minute row 2 rounds 5 BB back squats 5 BB good mornings 5 shoulder press 5 push press 5 deadliftsMobilitybanded hamstring - off rigWeightliftingShoulder Press (3x4)increase weight from last time you did this 80%+ 1 set every 90...

4/26/2018

Grand Trunk CrossFit - CrossFitWarm-upbike or row 3 minutes dynamic...Mobilitybarbell quad smash partner rig/ box shoulderWeightliftingHang Snatch (build to a heavy 2 rep)hang squat snatch 7 rounds 2 reps every 90 seconds buildingMetconMetcon (AMRAP - Reps)AMRAP 15 1...

4/25/2018

Grand Trunk CrossFit - CrossFitWarm-upbike 3 minutes dynamic...Mobilitywall hip stretch banded back pack stretchWeightliftingMetconBack Squat (5-5-5+)what ever working max you were using last week, if you did 1-5 reps add 5 lbs to your working max, if you did 6+ reps...

4/24/2018

Grand Trunk CrossFit - CrossFitWarm-up3 min row/ bike dynamic...Mobilityfoam rollGymnastics4 rounds :30 paralette tuck w/ leg kicks :30 hollow rocks :30 seated straddle leg raiseMetconAGOQ Workout 3 (AMRAP - Rounds and Reps)AMRAP 20 50 wall-ball shots 100...

4/23/2018

Grand Trunk CrossFit - CrossFitWarm-up4 min DU practice dynamic...Mobilitycouch stretch front rack stretchWeightliftingFront Squat (work up to heavy 5 rep)5 working sets building 1 set every 90 secondsMetconMetcon (Time)4 rounds 1 grass run 5 power cleans 155/105 20...

4/21/2018

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingTall Snatch (5x5)finishing position, no dip. bar starts at the hip, getting under the bar and footworkincreasing as per comfortWeightliftingBTK cleanbelow the knee cleanevery 2 minutes 3@60% 3@65% 3@70% 3@70%...

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