Posts By: crossfitshift


** Last reminder that we do not have a 6 or 7pm class tomorrow Friday the 15th. We instead will be having our CrossFit Shift Christmas party!!**

For Max Weight Complete

Sumo Deadlift



For Time Complete

Row 800m

Farmers Carry x5 (55/35)

Row 600m 

Farmers Carry x4

Row 400m 

Farmers Carry x3

Row 200m Farmers Carry x2


24 Minute AMRAP 

With partner partition as needed

GHD x50

Double Unders x200

Handstand Walk x120ft 


Every 2 minutes on the minute for 20 minutes 

Clean and Jerk complex

Power Clean x1

Squat Clean x1

Push Jerk x1

Split Jerk x1



** Don’t forget our CrossFit Shift Christmas party is this Friday December 15th at 6:30pm. We will NOT be having a 6pm or 7pm class on that night. We look forward to seeing you all there!**

12min AMRAP

Push-ups x10

Kettlebell Snatch x8 (55/35)

Pistol x6



CrossFit Shift Athlete of the Month Questionnaire Name: Russ Hall

Age: 30

Where did you grow up?

I grew up in a small town called Mt. Morris just north of Flint

When did you become a member at CrossFit Shift?

July 2016

What do you do when you are not at CrossFit Shift? (occupation, hobbies, etc.)

I work for Auto-Owners Insurance as a medical claims adjuster. Basically if you get in a car accident I review and process your medical bills related to the accident.

How did you find out about CrossFit?

A former member told me about Shift and brought me to bring a friend day.

When did you realize CrossFit is right for you?

That very first workout. I remember that one of the movements was just lunges down and back the length of the gym. I probably got a little past halfway through the workout and my legs were on fire and I fell over a couple times before one of the coaches had me stop. That was a huge moment that I thought to myself “Are you really that out of shape?”   I was.

What is your favorite WOD/movement?

My favorites are rowing, squatting and burpees

What is your least favorite Wod/movement?

Wall walks and box jumps

What would your perfect WOD look like?

It would have rowing, squatting and burpees.

What is one thing you have done at CrossFit Shift that you never thought you would do?

Rope climb. I was never able to do it in gym class. Now I can put together one decent one.

What motivates you during a CrossFit WOD?

Everyone else doing the WOD with me. It’s really cool to be with a bunch of people working your butt off. I used to play a lot of sports and Shift filled that gap for me.

What is something about yourself that we might not know?

My first job out of college I taught in a jail helping inmates get prepared to test for their GEDs. I have an insane amount of respect for anyone who goes into the teaching profession.

What advice would you give someone just getting started with CrossFit?

Check your ego at the door. Everyone starts somewhere and for me I was humbled quickly when I was doing super light weights on a lot of movements.

Fill in the Blank (one word)

I like… football

I eat… steak

I do… breakfast

I am… grateful

Russ’s Wod

5 Rounds For Time

Row 400m

Burpees x15

Wall-balls x30 (20/14)



Complete as many rounds and reps as possible in 3 minutes of:
7 Hang power cleans (135/95)
20 Lateral bar hops

Rest 90 seconds

Complete as many rounds and reps as possible in 3 minutes of:
7 Deadlifts (185/135)

Rest 90 seconds

Complete as many rounds and reps as possible in 3 minutes of:
7 Thrusters (95/65)
7 Pullups


Complete 5 sets of:

85% Bench Press x 4 reps

-then complete of 5 sets of:

Supinated Bent Over Row x 10 reps


For time complete movements of:

Toes to Bar x 10 reps

(24/20) Box Jumps x 20 reps

(95/65) Power Clean x 30 reps

Double Unders x 40 reps

(95/65) Push Press x 50 reps

Row x 60 Calories

(95/65) Deadlift x 70 reps

Jumping Alternating Lunges x 80 reps

Squats x 90 reps

Sit-ups x 100 reps


Every minute on the minute for 15 minutes complete:

Minute One: (20/14) Wallball x 20 reps

Minute Two: Plank Hold x 45 sec

Minute Three: Hip Extensions x 20 reps