CrossFit Grand Rapids

Carefully record how you did at each exercise.  No rest during each exercise. - max handstand pushups - max strict pullups – max pushups – max single ring rows - max air squats

     Most people eat too many carbs, period.  Then there are those that watch their carb intake and try to always eat protein with their carbs.  But too many of them still eat too many of the wrong carbs.  Too many whole grain breads, whole grain pasta, brown rice, etc. is eaten.  Every time you eat these carbs, [...]

“Karen” – 150 wallballs

As many rounds as possible in 25 minutes: - 5 overhead squats: guys 135#, girls  95# – 30 double-unders – 30 situps – 30 supermans Powerlifting Watch

1 round for time: – 1 mile run – 10 burpees – 20 pullups – 40 pushups – 60 air squats Michigan High School Athletic Association

6 sets, 1 rep, at least 3 min rest (10 min is even better): – deadlift (go for new single rep PR!) * Do several sets while working up to near your 1 rep max, then start the WOD. This is after his deadlift workout…!

- 2000 meter row Concept 2′s website

- practice handstands….then…. 5 rounds for time: – 10 kipping pullups to adam’s apple - tire flips for a given distance (which tire and how far determined by trainer)

As many rounds as possible in 20 minutes: – 5 reps of roll from back to feet and then do a burpee – 5 thrusters: guys 95#, girls 65# – jump rope: 150 jumps Michigan Grappler

“Randy” In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty. – 75 power snatches: guys use 75#, girls use 55# * Compare your time today with your time on 6-30-09.