3/1/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min coaches choice

dynamic…

Mobility

quad smash

Weightlifting

Bench Press (4×4)

4-5 minute warmup 6-5-4 reps then

Every 2:30 minutes

4 reps on bench and 4 turkish get-ups

*choose a heavy weight for you

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

12/10 Cal bike

24 KBS 53/35

ME DU

rest 1 min

AMRAP 3

12/10 Cal bike

15 burpees

ME DU

rest 1 min

AMRAP 3

12/10 Cal Bike

24 KBS 53/35

ME DU
score is total DU

CrossFit: What’s In a Name?


If you spend any time in the company of CrossFitters, you may have heard them talking about people named “Fran” or “Grace”, and not in a way their mother would approve of. 

It might lead you to believe somebody at their box is pushing them too hard. 

If that’s the case, you think, maybe it’s okay they vent about Fran or Grace.  

But fear not: “Fran” and “Grace” are not real people. 

“Fran” and “Grace” (and a few others) are the names of WODs that rear their heads occasionally on the Wodify app. 

“Fran”, for instance, looks like this: 

21 thrusters, 21 pull-ups 

15 thrusters, 15 pull-ups 

9 thrusters, 9 pull-ups. 

For time.  

“Grace” is an entirely different story. 

These workouts are notorious for leaving athletes gasping for air on the floor of the gym, so it’s easy to see why our athletes grumble extra loud when they see their names. 

By naming the WODs, we feel it gives our athletes a chance to work toward becoming more fit, so when “Fran” visits us again, the athlete is ready to take on the challenge and better their score. 

One of the great things about CrossFit, when it comes to naming the WODs, is that we cherish the members of the military who have given their lives for our freedom, so we pay tribute by naming workouts (called “Hero WODs”) after those who have made the ultimate sacrifice. 

It’s a lot easier to push yourself through a workout when you understand the alternative. For those of us who haven’t served, but have respect for those who have, sometimes it’s the least we can do. 

So the next time you hear your CrossFitting friend complain about “Fran”, give them a knowing glance and let them know you understand their pain.  

But the next time they see “Fran”, they better be ready to take her down.

2/28/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute DU

dynamic…

Mobility

foam roll

Weightlifting

Clean (5×2)

every 90 seconds do 2 squat cleans – 5 rounds working @ 80%

Metcon

Metcon (Time)

1600m Row

80 wall balls 20/14
16 min TC

2/27/2018


Grand Trunk CrossFit – CrossFit

Warm-up

300m row

then

3 rounds

10 barbell strict press

10 barbell good mornings

10 barbell back rack lunges

Mobility

couch stretch

banded hamstring (on back)

Gymnastics

4 rounds

20 ring plank arm circles (20 each)

20 hollow rocks

30 second Max Effort Hanging Tuck with Leg Extensions (both legs same time)

Metcon

Metcon (Time)

4 rounds

12 burpee box jump overs 24/20

12 deadlifts 225/153

12 HSPU

2/26/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes DU

dynamic…

Mobility

wall hip stretch

banded shoulder

Weightlifting

power snatch +3 OHS

a power snatch + 3 OHS Every 90 seconds for 8 rounds

work at 65-70% of your power snatch, UB

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

15 power snatches 75/53

10 C2B pull-ups

2/24/2018


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Front Squat (3×1)

1×3

1×2

3×1

Weightlifting

power snatch+squat snatch complex

% of power snatch

3×1+1 @70%

3x1x1@75%

3x1x1 @80%

Weightlifting

power clean + clean + jerk

% of clean and jerk

2×1+1+1 @70%

2×1+1+1 @75%

2×1+1+1 @80%

Accessory

muscle snatch + drop snatch

4×1+1

2/24/18


Grand Trunk CrossFit – BOOTCAMP

Warm-up

3 Rounds

Bike 400 M

Spiderman Walk

lunge with stretch

Core Conditioning

45 Sec Wall Sit-Med Ball Pass

45 Sec Plank

Metcon

AMRAP 20

12 Jump Pull Ups

12 DB Squat to Press

12 Step Ups

12 Hanging Knee Raises

18.1


Grand Trunk CrossFit – CrossFit

Warm-up

On your own…..prior to your heat

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

2/22/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minutes- you call it

dynamic…

30 pass throughs

20 pvc OHS

Mobility

foam roll

Weightlifting

Press Couplet (heavy 1 rep)

Push press + Push jerk
12 minutes

not a max, work to a heavy 1 rep

Metcon

Metcon (Time)

30 OHS 95/65

25 Cal Bike

20 power snatches

15 burpee box jump overs 24/20

2/22/18


Grand Trunk CrossFit – BOOTCAMP

Warm-up

Row 300 M

-then-

15 Banded Pull Downs

Inch Worms

10 Cradle to toe touch

Mobility

Stationary Spiderman

to Pigeon Stretch

Metcon

AMRAP 10

10 Ball Slams

10 DB Presses

10 Sit Up

-rest 2 min-

AMRAP 10

10 Cal Row

10 DB Presses

10 Sit up