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Athlete Date Sort Location Workout Name Description Results
Amy Maarhuis 05/15/2014 Premier Martial Arts/Grand River CrossFit 05/15/2014 Cover Max Distance in 9min
Run or Row

Post distance.
Scale length as needed.
 1,883 m
Performed as RX
Amy Maarhuis 05/14/2014 Premier Martial Arts/Grand River CrossFit 05/14/2014 4 rounds for time:
10 Sumo-deadlift Highpull 75/55
10 Box Jumps 24/20

Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 3 rounds, 55/35lbs, 20"/16"
LVL2: 65/45lbs
LVL3: RX'd		 4m 17s
Performed as RX
Amy Maarhuis 05/13/2014 Premier Martial Arts/Grand River CrossFit 05/13/2014 Push Jerk
5-5-5-3-3-3

Post heaviest load!
 100 lbs
Performed as RX
Amy Maarhuis 05/12/2014 Premier Martial Arts/Grand River CrossFit 05/12/2014 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 12m 45s
Performed as RX
Amy Maarhuis 04/24/2014 Premier Martial Arts/Grand River CrossFit 04/24/2014 Running!
4x400m
1min break between intervals.

Post fastest time!


 1m 36s
Performed as RX
Amy Maarhuis 04/22/2014 Premier Martial Arts/Grand River CrossFit 04/22/2014 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!		 65 lbs
Performed as RX
Amy Maarhuis 04/21/2014 Premier Martial Arts/Grand River CrossFit 04/21/2014 5 rounds for time;
5 Deadlifts 225/155
25 Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 155/95lbs
LVL2: 205/135lbs
LVL3: RX'd		 6m 50s
Performed as RX
Amy Maarhuis 02/25/2014 Premier Martial Arts/Grand River CrossFit 02/25/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 95 lbs
Performed as RX
Amy Maarhuis 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 30s
Performed as RX
Amy Maarhuis 01/11/2013 Premier Martial Arts/Grand River CrossFit 01-11-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 60 lbs
lbs
Performed as RX
Amy Maarhuis 01/10/2013 Premier Martial Arts/Grand River CrossFit 01-10-2013 10x250m Row
or
10x200m Run
1min rest Between

Record fastest interval.		 0m 41s
Performed as RX
Amy Maarhuis 12/14/2012 Premier Martial Arts/Grand River CrossFit 12-14-2012 Treadmill Intervals
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes

Cover max distance during each interval. Post furthest distance.

Strength Development
Hang Power Snatch
5-5-5-5-5		 0.38 mi
Performed as RX
Amy Maarhuis 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 12 reps
Performed as RX
Amy Maarhuis 12/04/2012 Premier Martial Arts/Grand River CrossFit 12-04-2012 Back Squat
3-3-3-3-3-3-3

Post heaviest load.

Skill Development
Work on Any Skill.		 130 lbs
Performed as RX
Amy Maarhuis 11/21/2012 Premier Martial Arts/Grand River CrossFit Deck of Cards-Challenge of the Week Nov 19-24 Deck of Cards: 20min to get through as many cards as possible!
Hearts= Thrusters 75lbs/55lbs
Diamonds= Pull-ups
Clubs= Sumo Deadlift Highpull 75/55
Spades= Box Jumps 24"/20"
Joker= 400m run

LVL1M: 10min, 55lbs/35lbs, assited Pull-ups,20"/16"
LVL1: 15min, assisted Pull-ups
LVL2: Assisted Pull-ups
LVL3: RX'd

Your score is the number of cards you complete!

 23 reps
Workout Scaled
Amy Maarhuis 11/16/2012 Premier Martial Arts/Grand River CrossFit 11-16-2012 Intervals
Run 6x400m
Rest 2 minutes between intervals

Post fastest interval.

LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd sub. 1:40


 1m 26s
Performed as RX
Amy Maarhuis 11/07/2012 Premier Martial Arts/Grand River CrossFit 11-07-2012 Challenge of the Week For time
Run 800m
15 left-legged pistols
15 Right -legged pistols
25 Sit-ups
12 left-legged pistols
12 right-legged pistols
25 Sit-ups
9 left-legged pistols
9 right-legged pistols
25 Sit-ups
Run 800m

LVL1M: 400m, 10-8-5 reps, Squat to 12",400m
LVL1: All reps to 12" Box
LVL2: All reps to 8" Box
LVL3: RX'd no box or assist
 15m 06s
Workout Scaled
Amy Maarhuis 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 4m 30s
Performed as RX
Amy Maarhuis 07/16/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 74 reps
Performed as RX
Amy Maarhuis 07/09/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#3 10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups

Post rounds.

Skill/Strength
Double Unders
3x50		 7 rounds 10 reps
Performed as RX
Amy Maarhuis 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 7 rounds 0 reps
Performed as RX
Amy Maarhuis 06/18/2012 Premier Martial Arts/Grand River CrossFit 06-18-2012 For time:
60 push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees
Compare to March 22, 2012

Post time. Scale as needed.

Strength development
Deadlift
5-5-5-5-5		 7m 19s
Performed as RX
Amy Maarhuis 06/04/2012 Premier Martial Arts/Grand River CrossFit 06-04-2012 5 Rounds for time
400M Run
30 Thrusters 65/45

Post time. Scale as needed.

Skill Development
Rope Climb x5		 28m 17s
Performed as RX
Amy Maarhuis 05/31/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 9m 39s
Performed as RX
Amy Maarhuis 05/31/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 9m 39s
Performed as RX
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