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Athlete Date Sort Location Workout Name Description Results
Charlene Oudman 10/30/2018 Premier Martial Arts/Grand River CrossFit 10/30/2018 4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds

Post total reps and calories.
Scale as needed!		 102 reps
Performed as RX
Charlene Oudman 08/25/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 20-25, 2018 5min time to do:
2 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Followed by:
Max Calorie Row in Time Remaining

rest 4 minutes

5min time to do:
2 Rounds:
12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Push Jerks (115/85)
Followed by:
Max Calorie Row in Time Remaining

Post total reps!
 166 reps
Performed as RX
Charlene Oudman 06/20/2018 Premier Martial Arts/Grand River CrossFit 06/20/2018 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs
10 Deadlifts 115/75lbs
15 Box Jumps 24"/20"

Post time!
Scale as needed.		 6m 51s
Performed as RX
Charlene Oudman 06/19/2018 Premier Martial Arts/Grand River CrossFit 06/19/2018 Back Squat
2 x 5 @ 65% of 1RM
3 x 3 @ 75%
3 x 2 @ 85%

Post heaviest load!


 165 lbs
Performed as RX
Charlene Oudman 06/18/2018 Premier Martial Arts/Grand River CrossFit 06/18/2018 5 rounds
10 sumo deadlift high pulls, 75/55lbs
10 front squats, 75/55lbs
30 double-unders

Post time!
Scale as needed.		 8m 59s
Performed as RX
Charlene Oudman 05/23/2018 Premier Martial Arts/Grand River CrossFit 05/23/2018 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Scale as needed.		 19m 53s
Performed as RX
Charlene Oudman 05/22/2018 Premier Martial Arts/Grand River CrossFit 05/22/2018 Squat Clean
2-2-2-2-2-2-2-2

Post heaviest load!
 115 lbs
Performed as RX
Charlene Oudman 05/18/2018 Premier Martial Arts/Grand River CrossFit 05/18/2018 Belt Buckle
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Post time!
Scale as needed.
 14m 41s
Performed as RX
Charlene Oudman 05/16/2018 Premier Martial Arts/Grand River CrossFit 05/16/2018 10min AMRAP:
18 Walking Lunges
15 Sit-ups
12 Hand Release Push-ups

Post rounds & reps!
Scale as needed.
 6 rounds 16 reps
Performed as RX
Charlene Oudman 03/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 26-29, 2018 Slap Happy
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Post total reps including double unders!
Scaling/modifications available on gym whiteboard.		 381 reps
Performed as RX
Charlene Oudman 03/27/2018 Premier Martial Arts/Grand River CrossFit 03/27/2018 Box Squat
3-3-3-3-3-3-3 @75% of 1RM
Linear Sets

Post Load!

 115 lbs
Performed as RX
Charlene Oudman 03/26/2018 Premier Martial Arts/Grand River CrossFit 03/26/2018 For Time:
75 Clean & Jerk @ 50% Body weight
*Every 25 reps do 25 double unders.
Finish with double unders

Post Time!
Scaling/modifications shown at gym on whiteboard.

 014m 012s
Performed as RX
Charlene Oudman 03/24/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 19-24, 2018 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
Scale as needed.		 06m 057s
Performed as RX
Charlene Oudman 03/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.5 Complete as many rounds as possible in 7min of:
3 Thrusters 100/65lbs
3 Chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
12 thrusters
12 chest to bar pull-ups
15 thrusters
15 chest to bar pull-ups
etc.. add 3 reps per round

Post total reps!		 102 reps
Workout Scaled
Charlene Oudman 03/16/2018 Premier Martial Arts/Grand River CrossFit 03/16/2018 21-15-9 reps of:
Sumo Deadlift Highpull 75lbs/55lbs
KB Swings 50lbs/35lbs

Post time.
LVL1M: light weight
LVL1: 55/35lbs, 40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: Rx'd		 05m 35s
Performed as RX
Charlene Oudman 03/16/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Post total reps!		 165 reps
Workout Scaled
Charlene Oudman 03/09/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
If finished post time in comments.		 464 reps
Workout Scaled
Charlene Oudman 03/02/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

12min Time Cap!

If not finished in 12min post reps in Comments.		 12m 00s
Performed as RX
Charlene Oudman 02/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 274 reps
Workout Scaled
Charlene Oudman 08/09/2017 Premier Martial Arts/Grand River CrossFit 08/09/2017 For Time:
100 Kettle Bell Swings 50/35lbs
Every minute on the minute do 10 Push ups

Post time:
LVL1M: 50 KB swings, light weight
LVL1: 75 Kb swings, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 06m 55s
Performed as RX
Charlene Oudman 08/04/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 31-Aug 4, 2017 4 rounds for time:
8 Hang Power cleans 95/65lbs
8 Front Rack walking lunges 95/65lbs

Post time!
Scale as needed.		 2m 54s
Performed as RX
Charlene Oudman 06/09/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 5-9, 2017 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: 3/4 of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 8m 43s
Performed as RX
Charlene Oudman 06/05/2017 Premier Martial Arts/Grand River CrossFit 06/05/2017 8min AMRAP
7 clean and jerks 95/65lbs
15 double-unders

Post rounds and reps!
LVL1M: 5min, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 7 rounds 4 reps
Performed as RX
Charlene Oudman 04/10/2017 Premier Martial Arts/Grand River CrossFit 04/10/2017 7 Rounds for Time:
10 Deadlifts @ 135/95
10 V-Sits

Post time!
LVL1M: 4 rounds, light weight, sit-ups
LVL1: 115/75lbs, sit-ups
LVL2: 125/85lbs
LVL3: RX'd		 5m 59s
Performed as RX
Charlene Oudman 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 12m 17s
Performed as RX
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