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Athlete Date Sort Location Workout Name Description Results
Christina Cavers 03/31/2017 Premier Martial Arts/Grand River CrossFit 03/31/2017 .7min AMRAP of:
10 Power Cleans 115/75lbs
20 Push-ups (hand release)

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 04 rounds 08 reps
Performed as RX
Christina Cavers 03/29/2017 Premier Martial Arts/Grand River CrossFit 03/29/2017 For Total Time:
Run 1mile
Rest 3min
100 Back Squats 95/65lbs
Rest 3min
800m Farmers Carry 50/35lbs each hand

Post time!
Scale as needed.		 21m 20s
Workout Scaled
Christina Cavers 12/27/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 187 reps
Workout Scaled
Christina Cavers 12/23/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 21-23, 2015 For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts

Post time!
Scale as needed.
 9m 02s
Performed as RX
Christina Cavers 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.		 765 m
Performed as RX
Christina Cavers 12/12/2015 Premier Martial Arts/Grand River CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 5 reps
Workout Scaled
Christina Cavers 12/04/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 115 reps
Performed as RX
Christina Cavers 02/12/2015 Premier Martial Arts/Grand River CrossFit 02/12/2014 8min AMRAP:
8 Push Press 75/45lbs
8 Squats
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 6 rounds 2 reps
Workout Scaled
Christina Cavers 03/31/2014 Premier Martial Arts/Grand River CrossFit 03/31/2014 For Time:
75 Clean & Jerk @ 50% Body weight

Post Time!
LVL1M: Light weight
LVL1: 35% Body weight
LVL2: 40% Body weight
LVL3: RX'd

 9m 21s
Workout Scaled
Christina Cavers 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/19/2014 4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs

Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd		 9m 52s
Workout Scaled
Christina Cavers 03/15/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 10 rounds 0 reps
Workout Scaled
Christina Cavers 03/15/2014 Premier Martial Arts/Grand River CrossFit 03/21/2014 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!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd

 4m 06s
Workout Scaled
Christina Cavers 03/14/2014 Premier Martial Arts/Grand River CrossFit 03/14/2014 3 rounds
1-minute stations:
Toes-to-Bar
KB Swings 50/35lbs
Hand Release Push-ups
1min Break between rounds.
*Perform 5 Burpees EVERY time you rotate to a different exercise.

Post total reps not including the burpees!

LVL1M: 2 rounds, light weight, Hanging knee raise
LVL1: Hanging knee raise, 40/25lbs,
LVL2: Knees to Chest, 45/30lbs
LVL3: RX'd		 96 reps
Workout Scaled
Christina Cavers 03/07/2014 Premier Martial Arts/Grand River CrossFit 03/07/2014 8min AMRAP of:
5 Front Squats 115/75lbs
10 Box Jumps 24/20

Post rounds & reps!

LVL1M: 4min, light weight, 20"/16"
LVL1: 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL3: RX'd
 6 rounds 2 reps
Workout Scaled
Christina Cavers 03/05/2014 Premier Martial Arts/Grand River CrossFit 03/03/2014 3 rounds for time:
6 Power Cleans 115/75lbs
8 Box Jumps 24/20
10 Burpees

Post Time!

LVL1M: light weight, 20"/16"
LVL1: 85/55lbs, 20"16"
LVL2: 95/65lbs
LVL3: RX'd		 6m 39s
Workout Scaled
Christina Cavers 02/26/2014 Premier Martial Arts/Grand River CrossFit 02/26/2014 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
 8m 51s
Workout Scaled
Christina Cavers 02/03/2014 Premier Martial Arts/Grand River CrossFit 02/03/2014 20 sec on/20 sec off 5 Rounds
Squat Cleans 65lbs
Push Press 65lbs		 62 reps
Performed as RX
Christina Cavers 01/29/2014 Premier Martial Arts/Grand River CrossFit 10 Rounds 40 Sit ups
30 Push ups
20 Squats
10 Jumping Pull ups
100m Row		 7m 00s
Performed as RX
Christina Cavers 01/24/2014 Premier Martial Arts/Grand River CrossFit 4 Rounds for time 6 Ground to Overhead 65lbs
12 V-sits		 5m 04s
Performed as RX
Christina Cavers 01/17/2014 Premier Martial Arts/Grand River CrossFit 7 min AMRAP 5 Power Cleans 65lbs
6 Front Rack Walking Lunges
7 Push ups		 6 rounds 3 reps
Performed as RX
Christina Cavers 01/15/2014 Premier Martial Arts/Grand River CrossFit 5 Rounds for Time 6 Parallel Push ups
6 Burpees over hurdle
6 Atomic sit ups 25 lbs		 10m 34s
Performed as RX
Christina Cavers 01/10/2014 Premier Martial Arts/Grand River CrossFit 7 min AMRAP 3 Wall Balls 15lbs
5 Med Ball Push ups
7 Med Ball Sit ups		 7 rounds 0 reps
Performed as RX
Christina Cavers 01/03/2014 Premier Martial Arts/Grand River CrossFit 4 Rounds for time 6 Power Snatch @65lbs
12 Sit ups		 3m 00s
Workout Scaled
Christina Cavers 12/18/2013 Premier Martial Arts/Grand River CrossFit 12 min AMRAP 5 Deadlifts
7 Push ups
9 Wall Balls		 8 reps
Workout Scaled
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