11/20/2017


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

3 rounds

12 wall squats

15 table tops

spiderman walk

Mobility

couch stretch

banded front rack

Weightlifting

Clean and Jerk (EMOTM 9)

2 reps @ 80-85%

squat clean and split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 power cleans

135/93

6 push press

9 push-ups

11/18/17


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch (work to a heavy single in 5 sets)

1×2 @ 70%

1×2 @ 75%

1×1 @ 80%

1×1 @ 85%

1×1 @ HAP

Weightlifting

Clean and Jerk (work to a heavy single in 5 sets)

2+1×1 @ 70%

2+1×1 @ 75%

1×1 @ 80%

1×1 @ 85%

1×1 @ HAP

Weightlifting

Push Press (5×5)

use 75%

superset with back squat

Back Squat (5×10)

use push press weight

Riley Katheryn Fundraiser


Grand Trunk CrossFit – CrossFit

Warm-up

dynamic…

Metcon

Riley Katheryn Fundraiser (AMRAP – Reps)

AMRAP 14

2 shuttles

11 KBS 53/35

3 power cleans 185/135

9 DB S2OH 35/20

30 air squats
can be done with a partner or not, experienced crossfitters can use a barbell, people with less experience will scale appropriately

11/17/2017


Grand Trunk CrossFit – CrossFit

Warm-up

15 Cal Bike or row

3 rounds 30secs each

stationary inch worm

deep squats

scap push-ups

Mobility

foam roll

banded hamstring off rig

Weightlifting

Deadlift (4×10)

Every 90 seconds do 10 reps @ 60-65%

trying for UB reps

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

20 wall balls 20/14

10 burpees

rest 1 minute

AMRAP 3

20 wall balls

10 burpees

rest 1 minute

AMRAP 3

20 wall balls

10 burpees
Rx+: wall ball 30/20

11/16/2017


Grand Trunk CrossFit – CrossFit

Warm-up

Row or shuttles 3 minutes

3 rounds

walking cradle

walking lunge pull hands OH

12 push-ups

Mobility

banded shoulder- back pack

wall hip stretch

Metcon

Metcon (AMRAP – Reps)

EMOTM 9

Min 1: Ring MU

MIn 2: Back Rack lunge 135/93

Min 3: strict HSPU
Ring MU progressions/ Ring rows

stationary lunges

HS holds/ or pike off box

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

16 Cal Bike

24 sit-ups

16 Bench Press 135/93

CrossFit 101


We are the first to admit that if you’ve never done CrossFit, it can be intimidating to somebody who wants to try but is unsure how to start.

Let’s face it: If your only exposure to CrossFit is watching the CrossFit Games on television, then it’s understandable if you are hesitant about signing up.

But it doesn’t have to be intimidating.

CrossFit prides itself on being welcoming to new athletes, and Grand Trunk CrossFit is no different.

That said, we’ve talked to a number of members who say one of the most daunting aspects of CrossFit is the lingo thrown around by our more seasoned members.

It can be hard enough to show up and do a workout by yourself; it’s even trickier when it sounds like we’re speaking in tongues.

With that in mind, let us calm your fears and give you a head start on learning the language of CrossFit.

Here are the most common terms new athletes should know:

WOD – This terms stands for Workout Of The Day. When our athletes show up at the gym, the big screen shows them the workout they will be taking part in. It’s usually divvied up a weightlifting portion and then a second portion that is a bit more intense. These are usually an AMRAP or a Metcon. Not familiar with what those are? Read on.

AMRAP – This stands for As Many Reps As Possible. It’s one variation of the WOD. When an AMRAP is part of the workout, athletes are urged to complete as may reps as possible in a given time. Once the time is up, the number of reps is the athlete’s score that is then inputted into the system.

Metcon – This is short for metabolic conditioning. It’s another form of a WOD that athletes work through on any given day. Just like an AMRAP, there are certain reps and movements included. The difference is that athletes have to complete all of the reps (in rounds) for time before their workout is over.

Rx – Each weightlifting portion of the workout comes with a prescribed weight for men and women. For instance, if kettlebell swings are part of the WOD, the Rx weight for men might be 50 pounds, while Rx for women is 35 pounds. Of course, you can use less weight if you don’t feel comfortable “Rx’ing it”. The prescribed weights are there to push our athletes and act as an attainable goal for those who are not quite at that level.

The Box – The box is our gym. It’s the area where our athletes come together to stretch, workout, be awesomer, and create the best version of them. It is our home away from home.

Now that you are familiar with some of the lingo, we want to encourage you to come in and schedule a free session with a coach.

You will not be disappointed!

11/14/2017


Grand Trunk CrossFit – CrossFit

Warm-up

10 shuttles

3 rounds

30 pass throughs

10 barbell OHS

30 hip glides

Mobility

straight arm shoulder banded

usaw barbell squat hold

Weightlifting

Power Snatch (EMOTM 8)

3 reps @75-80%

Metcon

Metcon (Time)

4 rounds

16 DB snatch 50/35

14 Cal Row

16 HR push-ups
alternating DB snatches

11/13/2017


Grand Trunk CrossFit – CrossFit

Warm-up

8 minutes

15 cal bike

3 rounds

spiderman walk

15 scap pushups

15 table tops

Mobility

couch stretch

banded front rack

Weightlifting

Front Squat (heavy 6 rep)

12 minutes

Weightlifting

Power Clean (heavy 3 rep)

10 minutes

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

30 DU

15 power cleans 135/93

30 DU

15 T2B

Max Day


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Clean and Jerk (1RM)

22 minutes

Weightlifting

Snatch (1RM)

22 minutes

Happy Veteran’s Day


Grand Trunk CrossFit – CrossFit

Warm-up

dynamic…

Metcon

Partner “The Don” (Time)

66 deadlifts 110/70

66 box jumps 24/20

66 KBS 53/35

66 K2E

66 sit-ups

66 pullups

66 thrusters 55/40

66 wall balls 20/14

66 burpees

66 DU
with a partner complete each movement, 1 works 1 rests