CrossFit Grand Rapids

“Randy”

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.
- 75 power snatches
                guys – 75#
                girls – 55#
Getting There Level
- 65 power snatches
                 guys – 60#
                 girls – 40#
Rookie Level
- 55 power snatches
                  guys – 45#
                  girls – 30#
Some [...]

6 sets, not timed:
- non-stop muscle-ups to failure (don’t let feet touch ground!)
- rest until you feel full strength is back
Getting There Level
5 sets, not time:
- 3 muscle-ups (you can rest briefly between each one)
- rest until you feel full strength is back
Rookie Level
5 sets, not timed:
- 8 jumping muscle-ups or standing muscle-ups (you can rest briefly between each one)
- [...]

5 sets, do each exercise until failure and then immediately go to the next exercise until failure, start rest of 5 minutes after all exercises have been done:
 - press
- push press
- jerk
Getting There Level
4 sets, do each exercise until failure and then immediatley go to the next exercise until failure, start rest of 5 minutes after all [...]

4 rounds for time:
- 400 meter run
- 2 handstand pushups
- 10 pullups
- 15 burpees
Getting There Level
4 rounds for time:
- 400 meter run
- 1 handstand pushup
- 5 pullups
- 8 burpees
Rookie Level
3 rounds for time:
- 400 meter run
- 20 second handstand against wall
- 8 pullups with asst band or trainer asst
- 4 burpees

As many rounds as possible in 25 minutes:
- jump rope: 200 jumps
- 10 elbow-t0-knees
- 15 MB throws to 12′ mark
                  guys – 20#
                  girls – 14#
Getting There Level
As many rounds as possible in 20 minutes:
- jump rope: 100 jumps
- 5 elbow-to-knees
- 8 MB throws to 12″ mark
                  guys – 20#
                  girls – 14#
Rookie Level
As many rounds [...]

“Power Elizabeth”
21 – 15 – 9 reps for time:
- power cleans
          guys – 135#
          girls – 95#
- ring dips
Getting There Level
21 – 15 – 9 reps for time:
- power cleans
          guys – 115#
          girls - 80#
- ring dips, start jumping when you can’t do anymore
Rookie Level
21 – 15 – 9 reps for time:
- power cleans
         guys – [...]

 2000 meter row
*Afterwards practice whatever you choose with trainer’s approval
Getting There Level
2000 meter row
*Afterwards practice whatever you choose with trainer’s approval.  
Rookie Level
1000 meter row
*Afterwards practice whatever you choose with trainer’s approval. 
This is what a large indoor rowing event looks like…with an excited girl watching!

We are having only a 6pm workout tonight.  Please try to be on time.  When everyone is done we will be closing the gym doors and heading to The Corner Bar in Rockford.  For those who dare …each person will be trying to eat 12 chili dogs to get their name on the hall of fame.  This is a reward night [...]

“Isabel”
30 barbell snatches for time:
            guys – 135#
            girls – 95#
Getting There Level
30 barbell snatches for time:
            guys – 110#
            girls – 75#
Rookie Level
Practice snatching and then:
5 x 5 x 3-5
overhead squats
Nicole Carroll doing 15 bodywieght overhead squats 

“Diane”
21-15-9 reps for time:
- deadlift
   guys – 225#
   girls – 160#
- handstand pushups
Getting There Level
21-15-9 reps for time:
- deadlift
   guys – 200#
   girls – 140#
- handstand pushups with assistance
Rookie Level
21-15-9 reps for time:
- deadlift
   guys – 175#
   girls – 125#
- dumbell presses (as heavy as possible)
Tidbit on deadlifts