CrossFit Grand Rapids

As many rounds as possible in 20 minutes:
- 25 air squats
- 25 barbell jerks: guys 95#, girls 65#
- jump rope: 200 jumps

For time:
- 100 KB swings to eye level (Russian “hard” style), use .25 BW 
- 1 mile run
Syndrome “X” Association 

supersets: 5 sets, 5 reps, 3-5 min rest:
- handstand pushups
- dead-hang pullups to chest with .1 BW added

5 sets, 16 reps, 3-5 minute rest:
- dumbell or kettlebell thrusters: one hand at chest and the other hand down, both holding a dumbell or KB, use .35 BW, alternate hands each rep
Post what you think CrossFit Grand Rapids T-shirts should say on them…

For time:
- jump rope: 1000 jumps
- 50 burpees

For those of you who didn’t make it last night, we had a really fun evening.  Alex and Corey hit some milestones with a perfect air squat and some respectable push-jerks.  Not to mention that Mandy and Alex had the privilege of doing their first birthday burpees.  Watch the video!

As many as you can do of each for 25 minutes:
- cone sprints for 1 minute (count number of times you touch the cone)
- burpees for 1 minute
- kettlebell snatches for 1 minute (guys 55#, girls 35#)
The Russian Kettlebell Challenge (RKC)

5 rounds for time:
- 12 jerks: guys 135#, girls 95#
- 12 pullups
Robb Wolf on insulin resistance

Post your time for each:
2000 meter row
—– rest —–
1000 meter row
—– rest —–
500 meter row

After a particularly difficult diet challenge we headed out to the Corner Bar in Rockford for some Chili dogs.  Check out the video!