CrossFit Grand Rapids

Click on the “Diet Challenge” icon at the bottom of the left column to see the daily updates.

Thanks. Hows it going?
Sorry it took a long time for an update. Computer was died.
 No change here..Crossfit, (which is going good) combatives, and classwork. Although got pretty much all the painful stuff over…And yes getting tased hurt like nothing I have ever felt.
By the way I have a work out for the Gym…Just in case [...]

For time:
- jump rope: 1000 jumps
- 1 mile run
Getting There Level
For time:
- jump rope: 750 jumps
- 1 mile run
Rookie Level
For time:
- jump rope: 150 jumps
- 1 mile walk/jog
www.localharvest.org – We just added this website under “Eating…” so you will know where your local farmer’s market is.

- practice getting into a headstand without assistance and practice handstands before, during, and after WOD
5 supersets, stop 1 rep shorts of max reps, 3-5 min rest:
- strict pullups
- ring dips
Getting There Level
- practice getting into a headstand without assistance and practice handstands before, during, and after WOD
5 supersets, stop 1 rep short of max reps, 3-5 min [...]

“Isabel”
For time:
- 30 power snatches: guys 135#, girls 95#
Getting There Level
For time:
- 30 power snatches: guys 95#, girls 65#
Rookie Level
Practice overhead squats
Olympic Weightlifting Resource

As many rounds as possible in 20 minutes:
- 12 power cleans: guys 135#, girls 95#
-  jump rope: 200 jumps
- 12 burpees
Getting There Level
As many rounds as possible in 20 minutes:
- 12 power cleans: guys 95#, girls 65#
- jump rope: 150 jumps
- 8 burpees
Rookie Level
As many rounds as possible in 12 minutes:
- 8 MB cleans: guys 20#, girls 14#
- jump rope: [...]

“Annie”
50-40-30-20-10 reps for time:
- double-unders
- situps
Getting There Level
40-30-20-10 reps for time:
- double-unders
- situps
Rookie Level
4 rounds for time:
- jump rope: 50 2 ft jumps
- 10 situps

5 x 5 x 3-5
- overhead squats
Getting There Level
5 x 5 x 3-5
- overhead squats
Rookie Level
work on air squats or weighted squats
How to overhead squat
Nicole Carroll doing overhead squats – bodyweight x 15!

- row 5000 meters
Getting There Level
- row 3000 meters
Rookie Level
- row 1000 meters
Grand Rapids Crew

20 minutes, start every minute on the minute, count # of deadlifts for score:
- 10 jumping air squats
- deadlift: guys 225#, girls 175#
Getting There Level
 15 mintues, start every minute on the minute, count # of deadlifts for score:
- 10 jumping air squats
- deadlift: guys 185#, girls 135#
Rookie Level
10 minutes, start every minute on the minute, count # [...]