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 [...]

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 [...]

“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 [...]

“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, [...]