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Athlete Date Sort Location Workout Name Description Results
Charlene Oudman 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 9m 55s
Performed as RX
Charlene Oudman 11/12/2013 Premier Martial Arts/Grand River CrossFit 11/12/2013 Front Squats
5-5-5-5-5

Post heaviest load.		 115 lbs
Performed as RX
Charlene Oudman 10/05/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 16m 44s
Performed as RX
Charlene Oudman 09/30/2013 Premier Martial Arts/Grand River CrossFit 09-30-2013 5 rounds for time of:
250m Row
1 Rope Climb
6 Power Snatches 95/65lbs

Post time.
LVL1M: 3 rounds, mod. Rope climb, light weight
LVL1: 4 rounds, mod. Rope climb, 75/45lbs
LVL2: Mod. Rope climb, 85/55lbs
LVL3: RX'd		 14m 10s
Workout Scaled
Charlene Oudman 08/16/2013 Premier Martial Arts/Grand River CrossFit Workout of the Week Aug 12-17, 2013 Backwards "Christine"
3 rounds for time of:
21 Box Jumps 24"/20"
12 Deadlifts @ Body weight
500m Row

Post time.
LVL1M: 2 rounds, 20"/16", light weight, 250m row
LVL1: 60% Body weight
LVL2: 75% Body weight
LVL3: RX'd

 13m 55s
Performed as RX
Charlene Oudman 08/13/2013 Premier Martial Arts/Grand River CrossFit Backwards Diane 9-15-21 reps for Time of:
Hand Stand Push-ups
Deadlift 225/155lbs

LVL1M: Push-ups, light deadlift
LVL1: Mod. HSPU, 155/105lbs
LVL2: Mod. HSPU, 205/135lbs
LVL3: RX'd		 4m 50s
Workout Scaled
Charlene Oudman 08/13/2013 Premier Martial Arts/Grand River CrossFit Backwards Annie 10-20-30-40-50 reps of:
Sit-ups
Double Unders

Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
 8m 52s
Performed as RX
Charlene Oudman 08/12/2013 Premier Martial Arts/Grand River CrossFit Backwards Jackie For Time:
30 Pull-ups
50 Thruster 45lbs
1000m Row

Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
 13m 24s
Performed as RX
Charlene Oudman 08/10/2013 Premier Martial Arts/Grand River CrossFit Work Challenge of the Week Aug 6-11, 2013 CrossFit Total

3 Attempts to get a 1 rep max at each exercise
Back Squat
Shoulder Press
Deadlift

Post total of each added together.		 467 lbs
Performed as RX
Charlene Oudman 08/08/2013 Premier Martial Arts/Grand River CrossFit 08-08-2013 Squat Cleans

3-3-3-3-3-3-3 reps

Post heaviest load.		 90 lbs
Performed as RX
Charlene Oudman 08/06/2013 Premier Martial Arts/Grand River CrossFit 08-06-2013 Back Squats

5-5-3-3-1 reps

Post Heaviest Load		 155 lbs
Performed as RX
Charlene Oudman 08/06/2013 Premier Martial Arts/Grand River CrossFit 08-07-2013 Shoulder Press

5-5-3-3-1 reps

Post heaviest load.
 70 lbs
Performed as RX
Charlene Oudman 08/02/2013 Premier Martial Arts/Grand River CrossFit None 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min		 6m 36s
Performed as RX
Charlene Oudman 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 09s
Performed as RX
Charlene Oudman 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.
 33 reps
Performed as RX
Charlene Oudman 07/08/2013 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.
 100 reps
Performed as RX
Charlene Oudman 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!		 24m 13s
Performed as RX
Charlene Oudman 06/26/2013 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!
 6m 34s
Performed as RX
Charlene Oudman 05/31/2013 Premier Martial Arts/Grand River CrossFit 05-31-2013 Deadlift
5-5-3-3-1

Post heaviest load.		 180 lbs
Performed as RX
Charlene Oudman 05/30/2013 Premier Martial Arts/Grand River CrossFit 05-30-2013 For Time:
500m Row
50 Squats
50 Sit-ups
50 Push-ups
500m Row

LVL1M:250m row, 25 reps each
LVL1: 375m row, 35 reps each
LVL2: RX'd
LVL3: RX'd		 10m 18s
Performed as RX
Charlene Oudman 05/29/2013 Premier Martial Arts/Grand River CrossFit 05-29-2013 10min AMRAP of:
400m Run
5 Power Snatches 95/65lbs
10 Sit-ups

LVL1M: 5min, light weight
LVL1: 8min 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3 rounds 0 reps
Workout Scaled
Charlene Oudman 05/23/2013 Premier Martial Arts/Grand River CrossFit 05-23-2013 3 Rounds for Time of:
200m Run
8 Push-Press 85/55lbs
10 Burpees

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs		 7m 27s
Performed as RX
Charlene Oudman 05/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week for May 6-11, 2013 6 Rounds for Time of:
5 Power Cleans 115/75lbs
6 Burpee Broad jumps
8 Sit-ups

LVL1M: 3 rounds, dumbbell hang cleans
LVL1: 4 rounds, 85/45lbs
LVL2: 95/55lbs
LVL3: RX'd
 07m 42s
Performed as RX
Charlene Oudman 05/08/2013 Premier Martial Arts/Grand River CrossFit 05-08-2013 Deck of Cards Workout:
Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks
Compare to May 18, 2012

LVL1M: 25 cards
LVL1,2 & 3: RX'd		 014m 07s
Performed as RX
Charlene Oudman 05/07/2013 Premier Martial Arts/Grand River CrossFit 05-07-2013 4 Rounds of Time:
20 Med Ball Cleans 20/15lbs
200m Run

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 08m 59s
Performed as RX
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