At CrossFit Grand Rapids we are ready to help you reach your potential. Whether you just want to lose a couple pounds, feel better or improve your sport performances we can help. We will instruct you on the correct form and make sure you are performing each exercises properly and offer nutrition guidance along the way. Click here to learn how to start your journey.
Here's what our members say about why they like being a part of CrossFit Grand Rapids.
"Dynamicness"
-Dan
"Courage to push my limits"
-Mike
"Go to the verge of puking"
-Amanda
"Small groups/ community"
-Steve
WOD 5-18-12
Warm up: 2 rounds
10 OHS
1 Pull up
1 lap
Strength/Skill
Practice Kipping or Butterfly pull ups
WOD: 15min AMRAP
2 laps
4 KB swings 72/55
6 Box jumps 31/24
WOD: 5-17-12
Warm up: 3 rounds
10 OHS
1 Pull up
1 lap
Strength/Skill:
Practice full snatch
WOD: 21-15-9 FT
Power clean 135/95
Bar facing burpee
WOD:5-15-12
Warm up: 2 rounds
5 goblet squats
5 push ups
1 lap
Strength/ Skill
Barbell row 3 x ME rest 60sec
Good morning 3 x 8 rest 60sec
WOD: 10min AMRAP
10 wall ball 20/14
1 lap
WOD: 5-15-12
Warm up: 2 rounds
5 KB swings
2 laps
Strength/skill
Squat clean
3-3-3-3-3
WOD: 3RFT
20 push ups
30 squats
40 DU
50 sit ups
WOD 5-14-12
Warm up:
3 laps
Strength/Skill
10min to find TGU 1RM
WOD: For time
50 burpee box jumps 24/20
EMOTM perform 3 wall balls
WOD 5-11-12
Warm up: 3 rounds
1 lap
2 burpees
3 kick ups
Strength/Skill
3 x ME T2B 2min rest between sets
Then
Practice rope climb
WOD: 7 RFT
7 front squats 135/95
7 floor press 135/95
WOD: 5-10-12
Warm up: 3 rounds
1 lap
5 OHS
1 pull up
Strength/skill
Snatch balance to OHS
1-1-1-1-1-1
WOD 4 RFT
10 DB snatch
10 box jumps
WOD 5-9-12
Warm up: 2 rounds
1 lap
5 KB swings
Strength/Skill
Back squat 5-5-5-5-5
WOD: 2RFT
25 Bar facing burpees
4 laps
then 100 DU cash out
WOD: 5-8-12
Warm up: 2 rounds
5 push ups
2 laps
2 kick ups
Strength/skill
Clean & Jerk 6 x 2
WOD: 3RFT
7 deadlift 315/225
7 muscle ups
3 laps
WOD: 5-7-12
Warm up: 2 rounds
50 singles
5 sit ups
2 reps of back squat holding the bottom position for 10sec 135/95
Strength/Skill:
4 pistols EMOTM 10min
WOD: ANNIE
50-40-30-20-10
DU
Sit ups
On occasion I feel proud of someone at the gym. Someone who doesn't whine and breaks a physical/mental barrier. Tonight, with "Annie," I saw many of you do that. It was a pleasure.
Brandon
1 lap
5 push ups
Mobility: Shoulder and hips
Strength/SKill
HSPU 4 x ME
Rest 2min between sets
WOD: 21-15-9
Ring rows
OHS 95/75
Weighted sit ups 45/25
1 agility ladder
10 lunges
Mobility prep: rack position,super quad
Strength/skill:
3 x find max distance broad jump
3 x find max vertical leap
WOD: 5RFT
10 front squats 135/95
10 T2B
WOD 5-3-12
Warm up: 2 rounds
1 lap
4 inch worms
4 rev. Lunges
Strength/ Skill:
10min to find deadlift 3RM
WOD: 5min AMRAP
5 power cleans
5 box jumps
4min rest
5min AMRAP
5 burpees
WOD:4-30-12
Warm up: 2 rounds
10 OHS
5 push ups
5 dislocates
Mobility prep: SH mash, wall stretch, SH Lax ball
Strength/ Skill: 10min Snatch(Full) practice
WOD: 5 rounds for reps
45sec push press 155/100
15sec rest
45sec burpees
15sec rest
WOD: 5-1-12
Warm up: 2 rounds
10 OHS
5 sit ups
1 pull up
Strength/Skill:
Barbell Row 5 x 5
WOD: For time
50 wall ball
2 laps
50 DU
2 laps
50 mountain climbers
2 laps
50 sit ups
WOD 4-27-12
Warm up:2 rounds
1 lap
1 agility ladder
10 lunges w/twist
Mobility: super hero stretch, pigeon
Strength/skill:
10min to find back squat 3RM
WOD: 3 rounds for reps
1min at each exercise with a running clock.
Sledge hammer strikes
Rope ascents
DU
Ball slams
Row for calories
1min rest
WOD 4-27-12
Warm up: 2 rounds
1 lap
10 spiderman walks
Mobility prep: SH distraction, Super hero stretch
Strength/Skill: Ring Dips
5-5-5-5-8
WOD: 3RFT
10 weighted sit ups 45/25
2 laps
10 pistols (alt. leg)
WOD 4-25-12
Warm up: 2 rounds
1 lap
4 inch worms
6 squats(form)
Mobility prep: KB mash, roll lats
Strength/skill:
Muscle ups 10 x 3
Or
C2B pull ups 10 x 3
WOD: 20-15-10
Plyo push ups
KB swings
Box jumps
WOD: 4-24-12
Warm up: 2 rounds
5 Wall ball
10 DU
Mobility: Rack position, quads
Strength/Skill:
Squat clean 2-2-2-2-2
WOD: 3 Rounds for time
10 Burpee-Wall Ball's
30 DU
WOD:4-23-12
Warm up: 2 rounds
1 agility ladder
1 lap
2 pull ups
4 OHS-hold bottom of squat for 5sec
Mobility: SH distraction,dislocates,super hero stretch
Strength/skill:
Practice Snatch (full) 15min
WOD: For time
10 deadlifts 245/145
1 lap
8 deadlifts
2 laps
6 deadlifts
3 laps
4 deadlifts
4 laps
2 deadlifts
5 laps
WOD 4-20-12
Warm up: 2 rounds
10 leg swings
10 butt kicks
4 inch worms
Mobility:
Lax ball (SH)
KB mash
Roll lat's
Strength/Skill: Press
15min to Find 1RM
WOD: 12min AMRAP
15 push ups
12 squats
9 power cleans 155/100
WOD:4-19-12
WARM UP: 2 rounds
10 walking knee raises
1 lap
Strength/Skill
Back squat 1 x 20
Find 20RM back squat
WOD: 5 rounds for time
25 mountain climbers
25 box jumps
25 v -ups
CrossFit Games Training
Want to train for the CrossFit games?
Join our advanced class. We provide the programming to work on your weakness and fine tune your skills. This is not for everyone each athlete must demonstrate proper technique, already be at a high level of fitness and be highly motivated. Do you have what it takes?
Contact Sam for details.
