WOD

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...

7/20/2017

Grand Trunk CrossFit - CrossFitWarm-up15 Cal row 3 rounds inch worms 12 strict barbell presses spiderman walk into squat- pull hands OHMobilitybanded hip on back foam rollWeightliftingDeadlift (4x10 reps Every 2:30)using 55-60% UB reps if possibleMetconMetcon...

7/18/2017

Grand Trunk CrossFit - CrossFitWarm-upbike or row 15 cals 3 rounds 15 wall squats 30 hip glides walking cradleMobilitywall hip stretch banded front rackWeightliftingFront Squat (4-4-4-4-4)5 sets of 4 using the same weight- across 80-85%MetconMetcon (Time)600m Run...

7/17/2017

Grand Trunk CrossFit - CrossFitWarm-up200m Run 3 rounds 12 OHS 20 pass throughs spiderman walk w/ rotationMobilitycouch stretch partner rig stretch or box shoulderWeightliftingSnatch (heavy 3 rep)12 minutes to work up to a heavy 3 repWeightliftingBack Rack Lunge (work...

7/15/2017

Grand Trunk CrossFit - Barbell ClubWarm-upWeightliftingTall Snatch (5x3)finishing position, no dip. bar starts at the hip, getting under the bar and footworkyou choose the weightWeightliftingSnatch from blocks (4x2)below knee, do 4 working sets building up 75%+ of...

7/15/2017

Grand Trunk CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)AMRAP 23 working in teams of 2, one works one rest. run together 60 deadlifts 135/93 600m Run 30 burpees 60 front squats 400m Run 30 burpees 60 S2OH 200m Run 30 burpees then in remaining time AMRAP of...

7/14/2017

Grand Trunk CrossFit - CrossFitWarm-up3 minutes DU practice 3 rounds crab walk 10 barbell OHS 10 kips on rigMobilitybarbell quad smash banded back pack stretchWeightliftingOverhead Squat (work up to a heavy 3 rep)14 minutes get 5 working sets inMetconMetcon (AMRAP -...

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