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 [...]

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 [...]

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 [...]

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 – [...]

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″ [...]

“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 [...]

 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 – [...]