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Athlete Date Sort Location Workout Name Description Results
Carlin Dykstra 09/10/2014 Premier Martial Arts/Grand River CrossFit 09/10/2014 6 rounds for time of:
10 Kettle bell swings 50/35
200m Run or Row

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 8m 48s
Performed as RX
Carlin Dykstra 08/27/2014 Premier Martial Arts/Grand River CrossFit 08/27/2014 Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees

Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd		 18m 51s
Performed as RX
Carlin Dykstra 08/21/2014 Premier Martial Arts/Grand River CrossFit Tabatas Set timer for 8 rounds of 20sec on and 10 sec off. This is a total of 4min per exercise. Complete each 4min set before moving on to the next.

Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers

Score is the total number reps for each exercise added together.		 713 reps
Performed as RX
Carlin Dykstra 07/24/2014 Premier Martial Arts/Grand River CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile

Post time!
Scale as needed.		 26m 50s
Performed as RX
Carlin Dykstra 07/12/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 194 reps
Workout Scaled
Carlin Dykstra 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 56 rounds 0 reps
Workout Scaled
Carlin Dykstra 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 9m 52s
Workout Scaled
Carlin Dykstra 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.
 113 reps
Workout Scaled
Carlin Dykstra 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!		 12m 12s
Workout Scaled
Carlin Dykstra 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 31s
Workout Scaled