CrossFit Grand Rapids

Hey brandon and john,
How goes you? Hows the gym?
It is the end of our fourth week, i think and all is going well. The Pt is going great. It is all crossfit work outs. As fun as they are man they still are tough. So other than being a little sore after the workout all [...]

1 round for time:
- 2000 meter row
- 1 mile run (1600 meters)
Getting There Level
1 round for time:
-2000 meter row
- 1/2 mile  run (800 meters)
Rookie Level
1 round for time:
- 1000 meter row
- 1/4 mile run (400 meters)
A diddy on POSE running…

Practice handstands
When handstand practice is over…
5 sets, 5 reps, 3-5 min rests, doing super-sets:
- bench press
- barbell row
Getting There Level
Practice handstands
When handstand practice is over…
4 sets, 5 reps, 3-5 min rests, doing super-sets:
- bench press
- barbell row
Rookie Level
Practice handstands or headstands
When handstand/headstand practice is over…
3 sets, 5 reps, 3-5 minute rests, doing super-sets:
- bench press
- [...]

Guys use 20# MB, girls use 14# MB, 1 round for time:
- jump rope: 400 jumps
- 8 get-ups with MB
- jump rope: 300 jumps
- 16 get-ups with MB 
- jump rope: 200 jumps
- 24 get-ups with MB
- jump rope: 100 jumps
- 32 get-ups with MB
Getting There Level
- jump rope: 300 jumps
- 8 get-ups with MB
- jump rope: [...]

Don’t put barbell on the ground until each round is done, guys use 105#, girls use 75#, 4 rounds, rest 4 minutes between rounds:
- 10 hang cleans
- 10 presses
- 10 front squats
- 10 push presses
- 10 back squats
- 10 jerks
 
Getting There Level
Same directions, but guys use 95#, girls use 65#:
- 6 hang cleans
- 6 presses
- 6 front squats
- 6 push presses
- 6 [...]

5 rounds, not timed:
- muscle-ups to failure
- rest
- 13 30′ box jumps
- rest
Getting There Level
4 rounds, not timed:
- jumping muscle-ups to failure, bottom of ring at chin height
- rest
- 13 20″ box jumps
- rest
Rookie Level
3 rounds, not timed:
- 10 standing muscle-ups
- rest
- 13 10″ box jumps
- rest
This is how an NFL wide receiver can jump!

Continuous for 5 minutes, 4 rounds:
- Getups with .25 BW
Getting There Level
Continuous for 5 minutes, 3 rounds:
- Getups with .2 BW
Rookie Level
Continuous for 5 minutes, 2 rounds:
- Getups with .1 BW

- 30 minutes of calisthenics
Getting There Level
- 20 minutes of calisthenics
Rookie Level
- 10 minutes of calisthenics

1 round for time:
- row 2000 meters
- 50 burpees
- 50 wallballs   guys 20#, girls 14#
Getting There Level
1 round for time:
- row 2000 meters
- 32 burpees
- 32 wallballs    guys 20#, girls 14#
Rookie Level
1 round for time:
- row 1000 meters
- 12 burpees
- 12 wallballs      guys 14#, girls 8#
Click here to read Robb Wolf’s article about post-workout meals which is [...]