CrossFit Grand Rapids

2 minutes of rowing (score is max calories)
2 minute rest
2 minute max deadlift @ 265#
2 minute rest
2 minute sumo high pull deadlift @ 115#
2 minute rest
2 minute max power snatch @ 115#
2 minute rest
2 minute max rope climb (no legs for RX score)

Add up all calories and reps for final score.

Beginner WOD will be made at class.

“War Frank“

3 rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Beginner WOD will be created at class.

200 meter sprint x 10

Rest as you walk back to the start point then repeat.  Your score is your worst time so hit it hard on the first run.

This WOD is for both classes.

Sleep in; your body will love you for it.

Enjoy!

Wild Card Workout

What is this?

A deck of cards will be passed around the class.  On each card will be either an exercise or some sort of workout structure.  The WoD will either be made up by the trainer, on the spot, of exercises drawn, or, if a joker card is drawn then that day’s main site WoD will be done (or the one before if it’s a rest day).  Enjoy!

There will be a separate deck of cards for the advanced class and the beginner class.

3 rounds
for time:
- 800 meter run (weather permitting)
- 30 single ring rows

This WoD is for both the beginner and advanced class.

For time:
500 Jump rope
10 Pullups
12 Jerks @ 135# Guys, 95# Girls (squat or split)
20 Pullups
10 Jerks
30 Pullups
8 Jerks
40 Pullups
500 Jump rope

The beginner workout will be created at class.

“Elizabeth”
21-15-9
Clean @ 135#
Ring Dips

Full-Squat for an (Rx) score this time.  Sorry guys!

Practice squat cleans, but you may power clean if your squat clean isn’t up to par yet.

Beginner workout will be created at class.

“CrossFit Total”
- Max back squat (3 attempts)
- Max Press (3 attempts)
- Max Deadlift (3 attempts)

Add all your max weights together for your CrossFit total.  You may do as many lighter warm-up sets as you like, but you only have 3 attempts at your max weight for each exercise.  Workout must be done in order listed.

Beginner WoD will be created at class.