CrossFit Grand Rapids

“Isabel” – 30 barbell power snatches for time: guys 135#, girls 95# CrossFit’s named WODs

“JT” 21-15-9 reps for time: – handstand pushups – ring dips – pushups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

1 round for time: – 1000 meter row – 25 ring rows – 25 pushups – 25 pullups - 50 burpees

5 sets, 5 reps, 5 min rest: - low bar squat – active rest btwn sets: 10 pilate situps, 25 supermans Article on what to wear on your feet when you squat 

- 2000 meter row We will soon be putting up the CFGR Rowing Hall of Fame Board.  The following will be the requirements to get on it… Guys:   500 m – 1:30              1000 m – 3:30              2000 m – 7:20              5000 m – 19:30 Girls:    500 m – 2:00               1000 m [...]

Warm-up with deadlifts and muscle-ups When warm-up is over, do 5 rounds:   – 5 reps, deadlift - muscle-ups (1 short of failure) Starting Strength Forum

Hey Brandon,      The following is an outline of what I have learned over the last few years and my advances since joining CrossFit GR and also through the November Challenge.      To get the ball rolling I have been heavy my whole life and at the age of 31 decided that enough was enough, [...]

4 rounds for time: – 20 20″ box jumps – 20 pushups – 20 barbell rows (.6 BW) – 75 KB swings: guys 55#, girls 35# The Barefoot Running Clinic is cancelled for tonight due to the pending blizzard.  Gotta love Michigan!  There will be several changes that will be starting January 1st: 1.  Membership fees will increase [...]

As many rounds as possible in 25 minutes: – 12 thrusters: guys 95#, girls 65# – jump rope: 250 2ft jumps Caveman Forum

- Practice handstands In between handstands…      - 6 Muay Thai elbow-to-knees      - 15 supermans They started it… We finished it…not pleasant, but saved unknown number of American lives.