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Athlete Date Sort Location Workout Name Description Results
Charlene Oudman 02/17/2021 Premier Martial Arts/Grand River CrossFit None AMRAP 10

10/7 Cal Row
8 Deadlifts 155/105
12 DB Step Ups (1 DB) 50/35 24"/20"


 5 rounds 0 reps
Performed as RX
Charlene Oudman 02/16/2021 Premier Martial Arts/Grand River CrossFit None 21-15-9
Wall Balls 20/14
Power Cleans 95/65
 5m 33s
Performed as RX
Charlene Oudman 02/11/2021 Premier Martial Arts/Grand River CrossFit None Stay Still

10 rounds of:

15-second V-Sit hold

30-second plank

Post total time including the transition time between each exercise.

20 POINTS
 10m 52s
Performed as RX
Charlene Oudman 02/08/2021 Premier Martial Arts/Grand River CrossFit None Max Out Mayhem

3 rounds for max reps:

Maximum push ups

Maximum sit ups

Maximum burpees

Rest 60 seconds between rounds

Post total reps!

40 POINTS
 160 reps
Performed as RX
Charlene Oudman 02/06/2021 Premier Martial Arts/Grand River CrossFit None 10:00 AMRAP

4 Push-ups
8 Triceps Dips
12 Mason Twists (6/side)

20 POINTS

Post rounds and reps		 10 rounds 4 reps
Performed as RX
Charlene Oudman 02/04/2021 Premier Martial Arts/Grand River CrossFit None "Stagger Steps"

Run 3K
During your run perform:
10 rounds of 20 walking lunge steps

Post time

70 POINTS
 23m 16s
Performed as RX
Charlene Oudman 02/02/2021 Premier Martial Arts/Grand River CrossFit None Pandemic Groundhog Day
contributed by Toni

30 POINTS

20:00 EMOM

6 power cleans @55 lbs (or any odd object!) and 8 step ups with a hop at the top.

Perfect score is 20!
 018 rounds 0 reps
Performed as RX
Charlene Oudman 02/01/2021 Premier Martial Arts/Grand River CrossFit None Jens Making the Boys Mad
contributed by Jen P.

30 POINTS

12:00 EMOM
1st minute 45 second plank
2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges
 12 rounds 0 reps
Performed as RX
Charlene Oudman 01/30/2021 Premier Martial Arts/Grand River CrossFit None "Renegade Mimi"
contributed by Karen T.

30 POINTS

6 Rounds for time
10 odd object goblet squat,
20 weighted renegade rows,
30 alternating v-sits.

16m 15s
Workout Scaled
Charlene Oudman 01/29/2021 Premier Martial Arts/Grand River CrossFit None "Lucky 7s"
contributed by Jeanette T.

40 POINTS

7 rounds for time

7 air squats
7 sit-ups
7 push-ups
7 step-ups
7 triceps dips
7 burpees
7 leg levers
 16m 08s
Workout Scaled
Charlene Oudman 01/28/2021 Premier Martial Arts/Grand River CrossFit None "The 100 Point Workout"
contributed by Kathy G.

40 POINTS

Buy in: 1:00 plank
100 squats
100 sit-ups
100 alternating lunges
100 single skips
Cash out: 1:00 plank 		17m 35s
Performed as RX
Charlene Oudman 01/27/2021 Premier Martial Arts/Grand River CrossFit None Housebound
contributed by Fiona A.

40 POINTS

5 rounds for time of:

10 weighted sit ups with odd object
20 pushups
30 air squats
40 step ups
 28m 12s
Performed as RX
Charlene Oudman 01/26/2021 Premier Martial Arts/Grand River CrossFit None Dog Interference
contributed by Amy D.

20 POINTS

4 rounds for time:

10 tricep/chair dips
15 glute bridges
20 alternating lunges
25 calf raises
 8m 20s
Performed as RX
Charlene Oudman 01/04/2021 Premier Martial Arts/Grand River CrossFit 01/04/2021 Monday January 4
Run 3K - 60 POINTS

Post time
 18m 08s
Performed as RX
Charlene Oudman 01/02/2021 Premier Martial Arts/Grand River CrossFit None Saturday January 2
Super Legs 30 POINTS
5 Rounds for time:
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Jump Squats

Post time!		 14m 58s
Performed as RX
Charlene Oudman 01/01/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 14m 14s
Performed as RX
Charlene Oudman 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 23m 59s
Performed as RX
Charlene Oudman 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 07m 06s
Performed as RX
Charlene Oudman 03/20/2020 Premier Martial Arts/Grand River CrossFit 03/20/2020 For time:
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each

2min rest

10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.

Post time including 2min rest!
 8m 51s
Performed as RX
Charlene Oudman 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 322 reps
Performed as RX
Charlene Oudman 11/25/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 5 rounds 16 reps
Performed as RX
Charlene Oudman 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 168 reps
Performed as RX
Charlene Oudman 06/05/2019 Premier Martial Arts/Grand River CrossFit 06/05/2019 4 rounds of:
10 Box Jumps 24/20
10 Sit-ups
10 Wall Balls 20/15lbs

Post time!
Scale as needed.		 6m 42s
Performed as RX
Charlene Oudman 05/24/2019 Premier Martial Arts/Grand River CrossFit 05/24/2019 10min AMRAP of
3 Power cleans 115/85lbs
5 Ab rollouts
8 Lateral hops over bar

Post rounds & reps!
Scale as needed.
 10 rounds 3 reps
Performed as RX
Charlene Oudman 05/01/2019 Premier Martial Arts/Grand River CrossFit 05/01/2019 4 Rounds for time of:
3 Clean and Jerk 115/85lbs
6 Toes to Bar
9 Push ups

Post time!
 6m 35s
Performed as RX
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