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Athlete Date Sort Location Workout Name Description Results
Charlene Oudman 04/04/2016 Premier Martial Arts/Grand River CrossFit 04/04/2016 21-15-9-15-21 reps of:
Back Squat 135/95lbs
KB Swings 50/35lbs

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 95/65lbs
LVL2: 125/85lbs
LVL3: RX'd		 12m 25s
Performed as RX
Charlene Oudman 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,307 m
Performed as RX
Charlene Oudman 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 5m 54s
Performed as RX
Charlene Oudman 12/05/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 9 rounds 11 reps
Performed as RX
Charlene Oudman 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 53 reps
Performed as RX
Charlene Oudman 03/17/2015 Premier Martial Arts/Grand River CrossFit 03/16/2015 For Time:
30 Back Squats 135/95
10 Pull-ups
30 Calorie Row

Post time!
LVL1M: half reps, light weight, mod. pull-ups
LVL1: 95/65lbs, mod. pull-ups
LVL2: 115/75lbs, mod pull-ups
LVL3: RX'd		 4m 16s
Performed as RX
Charlene Oudman 12/01/2014 Premier Martial Arts/Grand River CrossFit 12/01/2014 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 5m 15s
Performed as RX
Charlene Oudman 11/29/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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.		 307 reps
Performed as RX
Charlene Oudman 11/26/2014 Premier Martial Arts/Grand River CrossFit 11/26/2014 4 rounds for Time:
500m Row
5 HSPU's
5 Power Cleans 135/85lbs

Post time!
LVL1: 2 rounds, 300m row, mod. push-ups, light weight
LVL1: 3 rounds, mod. push-ups, 95/55lbs
LVL2: mod. push-ups, 115/75lbs
LVL3: RX'd		 13m 39s
Performed as RX
Charlene Oudman 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 4m 51s
Performed as RX
Charlene Oudman 11/19/2014 Premier Martial Arts/Grand River CrossFit 11/19/2014 10min AMRAP
5 Snatch Grip Deadlift 185/115lbs
10 Ball Slams 20lbs

Post Rounds & Reps!
LVL1M: 5min, light wieght
LVL1: 8min, 155/85lbs
LVL2: 175/105lbs
LVL3: RX'd
 11 rounds 5 reps
Performed as RX
Charlene Oudman 11/17/2014 Premier Martial Arts/Grand River CrossFit 11/17/2014 4 Rounds for time:
3 1-Arm (RT) DB Snatches 50/35lbs
12 Diamond Pushups
3 1-Arm (LT) DB Snatches 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, regular push-ups
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 3m 38s
Performed as RX
Charlene Oudman 11/11/2014 Premier Martial Arts/Grand River CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20lbs Dumbbell thruster, 8 reps
35/20lbs Dumbbell walking lunge, 12 steps

Post rounds & reps.
LVL1M: 5min, Hang knee raise, light weight
LVL1: 8min, Hang knee raise, 30/15lbs
LVL2: Knees to chest
LVL3: RX'd		 6 rounds 8 reps
Workout Scaled
Charlene Oudman 11/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 3-8, 2014 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
LVL1M: 10min, mod pull-ups, single skips
LVL1: 15min, mod pull-ups, double skips
LVL2: mod pull-ups, triple skips
LVL3: RX'd		 11 rounds 7 reps
Workout Scaled
Charlene Oudman 11/05/2014 Premier Martial Arts/Grand River CrossFit 11/05/2014 100 Squats for Time!
Every minute do 5 Burpees
Workout starts with 5 Burpees!

Post time!
LVL1M: 50 squats
LVL1: 75 squats
LVL2: RX'd
LVL3: RX'd 		5m 49s
Performed as RX
Charlene Oudman 11/03/2014 Premier Martial Arts/Grand River CrossFit 11/03/2014 5 Rounds for Time
10 Deadlifts @ BW
5 Knees to Elbows

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 60% BW, hang knee raise
LVL2: 75% BW, hang knee raise
LVL3: RX'd
 7m 51s
Performed as RX
Charlene Oudman 10/27/2014 Premier Martial Arts/Grand River CrossFit 10/27/2014 7min AMRAP:
3 Handstand Push-ups
10 Ball Slams 20lbs

Post rounds and reps
LVL1M: 4min, mod. push-ups
LVL1: 5min, mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 12 rounds 3 reps
Workout Scaled
Charlene Oudman 10/24/2014 Premier Martial Arts/Grand River CrossFit 10/24/2014 4 Rounds for Time:
10 Wall Balls 20/15lbs
10 Kettlebell Swings 50/35lbs
10 Burpees

LVL1M: 2 rounds, low targets, light weight
LVL1: 3 rounds, low targets
LVL2: RX'd
LVL3: RX'd 		6m 49s
Performed as RX
Charlene Oudman 10/23/2014 Premier Martial Arts/Grand River CrossFit 10/23/2014 3 rounds for Time
20 Push ups
250m Row

Post Time!
Scale as needed.		 5m 45s
Performed as RX
Charlene Oudman 10/22/2014 Premier Martial Arts/Grand River CrossFit 10/22/2014 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd 		5m 13s
Performed as RX
Charlene Oudman 10/09/2014 Premier Martial Arts/Grand River CrossFit 10/09/2014 Row
1x 250m
30sec Break
2x350m
30sec Break between
1x500m

Post total time including breaks!		 5m 57s
Performed as RX
Charlene Oudman 10/08/2014 Premier Martial Arts/Grand River CrossFit 10/08/2014 30-30-30
For Time:
30 Shoulder to Overhead 95/65lbs
30 Front Squats 95/65lbs
30 Power Cleans 95/65lbs

Post time!
LVL1M: 15 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6m 17s
Performed as RX
Charlene Oudman 10/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute do 5 Toes to Bar
100 Kettle Bell Swings 50/35lbs

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 4m 42s
Workout Scaled
Charlene Oudman 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 4 rounds 14 reps
Workout Scaled
Charlene Oudman 10/03/2014 Premier Martial Arts/Grand River CrossFit 10/03/2014 4 rounds for time:
4 Single Arm DB Hang Clean & Jerk 35/20lbs
6 Box Jumps 24/20
8 Push-ups

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs
LVL3: RX'd		 3m 58s
Performed as RX
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