CrossFit Grand Rapids

The gym is closed.  Live it up on New Years Eve because the eating challenge is starting at 0001 hours on 1-1-10!!!!

5 rounds for time:
- 15 2 legged leg lifts
- 25 supermans
- 15 cleans: guys 135#, girls 95#
- jump rope: 200 jumps
Mike’s Gym Q&A

“Karen”
For time:
- 150 wallballs
Is your boss a jerk?  Are you stuck driving a 1985 Astro Van?  Are your classes tough?  Does your family expect too much from you? 
….DON’T FEEL SORRY FOR YOURSELF!!!!

practice muscle-ups
WOD – as many rounds as possible in 15 minutes:
                     – 1 pullup
                     - 1 feet-to-bar
                     – 1 burpee

 
The gym will be closed on Christmas Eve and Christmas.

5 rounds for time:
- jump rope: 200 jumps
- 8 knee-to-elbows
- 12 deadlifts: guys 225#, girls 160#
U.S. Paralympics 

“Josh”
For time:
- 21 95# overhead squats
- 42 pullups
- 15 95# overhead squats
- 30 pullups
- 9 95# overhead squats
- 18 pullups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

1 round for time, starting at 1-person intervals:
- row 1000 meters
- farmer’s carry: 3 laps around gym – guys 45# plates, girls 25# & 5# plates
- jump rope: 500 jumps
- farmer’s carry
- 100 air squats
- farmer’s carry
- 50 2-legged leg lifts
CrossFit Endurance

This challenge is simlar to our last one.  We will stick to it from January 1st to January 31st.  Everyday you will post what you ate.  There will be no cheat meals.  Click on ”CFGR’s Thoughts on Eating” in the left column.  See what our most common eating prescription is and that is the challenge.  Please take a before and after [...]

60 rounds for time:
- 1 pullup to chest 
- 2 20″ box jumps
- 3 pushups
- 4 air squats
- 5 supermans
 Skills and Drills