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Athlete Date Sort Location Workout Name Description Results
Bryar Maarhuis 08/12/2015 Premier Martial Arts/Grand River CrossFit 08/12/2015 Tabatas 8x20sec on, 10sec off
Push-ups
Squats
Sit-ups

Set a timer for 20sec of work and 10sec of rest for 8 rounds. Do 8 rounds of each exercise before moving on to the next. Use an App for your phone.
Post total reps added together!		 295 reps
Performed as RX
Bryar Maarhuis 08/10/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 18m 08s
Performed as RX
Bryar Maarhuis 01/02/2015 Premier Martial Arts/Grand River CrossFit 01/02/2015 7 rounds for time
7 Sumo-deadlift highpulls 75/55lbs
7 Push-ups
7 V-sits

Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 5 rounds, 65/45lbs
LVL2: RX'd
LVL3: RX'd
 6m 06s
Performed as RX
Bryar Maarhuis 12/19/2014 Premier Martial Arts/Grand River CrossFit 12/19/2014 10-9-8-7-6-5-4-3-2-1 reps of:
V-sits
1-2-3-4-5-6-7-8-9-10 reps of:
Push-ups

Post time!
LVL1M: 6-1reps, 1-6 reps sit-ups
LV1: 8-1 reps, 1-8 reps, sit-ups
LVL2: RX'd
LVL3: RX'd		 5m 51s
Performed as RX
Bryar Maarhuis 12/05/2014 Premier Martial Arts/Grand River CrossFit 12/05/2014 5 rounds
10 Burpees
20 Air Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
 6m 30s
Performed as RX
Bryar Maarhuis 02/08/2014 Premier Martial Arts/Grand River CrossFit 02/08/2014 4 Rounds for time:
30 Mountain Climbers
20 Mason Twists 20/15lbs (1 touch = 1 rep)
10 Med Ball Cleans 20/15lbs

Post Time.

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 5m 30s
Performed as RX
Bryar Maarhuis 07/23/2013 Premier Martial Arts/Grand River CrossFit 07-23-2013 4 rounds for time:
10 Sledge Hammer Strikes 12/8lbs
400m Run
10 Tire Jumps

LVL1M: 2 rounds, 200m
LVL1: 3 rounds,
LVL2: RX'd
LVL3: RX'd		 12m 04s
Performed as RX
Bryar Maarhuis 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.1 1000m Row (RX'd)

750m Row (Scaled)

Must start from a standing position.
Post Time!		 4m 44s
Performed as RX
Bryar Maarhuis 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.2 3min Break between 4.1 and 4.2
7:00 Thruster Ladder

15 Reps at 85/55lbs(RX'd),65/35lbs(scaled)

15 Reps at 95/65, 75/45

15 Reps at 105/75, 85/55

As Many Reps As Possible at 115/85, 95/65
Post Total Reps.
 43 reps
Performed as RX
Bryar Maarhuis 07/13/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #3 10min AMRAP of:
3 Cleans 135/85lbs(RX'd),85/55lbs(scaled)
10 Wall Balls 20/15lbs
6 Cleans
10 Wall Balls
9 Cleans
10 Wall Balls
....Keep adding 3 cleans each round until timer sounds.
 119 reps
Performed as RX
Bryar Maarhuis 07/06/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #2 3 Rounds for Time:

800m Run(RX'd), 400m Run(Scaled)
50 Squats(RX'd), 25 Squats(Scaled)
50 Push-ups(RX'd), 25 Push-ups(Scaled)

Post time!		 27m 01s
Performed as RX
Bryar Maarhuis 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 5m 26s
Performed as RX
Bryar Maarhuis 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 243 reps
Performed as RX
Bryar Maarhuis 10/25/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #8 10 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Work on any weakness.		 12m 55s
Performed as RX
Bryar Maarhuis 10/24/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #7 For Time:
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"

LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd

Work on Any Skills		 22m 039s
Performed as RX
Bryar Maarhuis 10/18/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout#6 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
 6m 45s
Performed as RX
Bryar Maarhuis 10/17/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #5 21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories

LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5
 9m 43s
Workout Scaled
Bryar Maarhuis 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 6 rounds 25 reps
Performed as RX
Bryar Maarhuis 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 457 reps
Workout Scaled
Bryar Maarhuis 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 6m 17s
Performed as RX
Bryar Maarhuis 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 11m 03s
Performed as RX
Bryar Maarhuis 08/15/2012 Premier Martial Arts/Grand River CrossFit 08-15-2012 For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank

Post total time. Scale as needed		 8m 10s
Performed as RX
Bryar Maarhuis 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 10m 43s
Performed as RX
Bryar 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		 7m 50s
Performed as RX
Bryar Maarhuis 07/25/2012 Premier Martial Arts/Grand River CrossFit 07-25-2012 Buy in:100 Double Unders followed by-
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump

Post time. Scale as needed.		 12m 09s
Workout Scaled
12Next