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!