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Athlete Date Sort Location Workout Name Description Results
Crystal Rehele 07/13/2015 Premier Martial Arts/Grand River CrossFit 07/13/2015 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 81 reps
Workout Scaled
Crystal Rehele 06/20/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 15-20, 2015 Helen
3 rounds for time:
400m Run
21 kettle bell swings 50/35lbs
12 Pull-ups

Post time!
Scale as needed.
 14m 13s
Workout Scaled
Crystal Rehele 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 25m 41s
Workout Scaled
Crystal Rehele 06/11/2015 Premier Martial Arts/Grand River CrossFit 06/11/2015 400m Row
1min Rest
250m Row
30sec Rest
400m Row
1min Rest
250m Row

Post total time!		 8m 23s
Performed as RX
Crystal Rehele 06/09/2015 Premier Martial Arts/Grand River CrossFit 06/09/2015 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 65 lbs
Performed as RX
Crystal Rehele 06/08/2015 Premier Martial Arts/Grand River CrossFit 06/08/2015 6 rounds for time
15 Push-ups
200m Run or Row

Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
 12m 08s
Performed as RX
Crystal Rehele 06/08/2015 Premier Martial Arts/Grand River CrossFit 06/08/2015 6 rounds for time
15 Push-ups
200m Run or Row

Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
 12m 03s
Performed as RX
Crystal Rehele 06/06/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 1-6, 2015 10min Time Cap
90 Double Unders
9 Power Cleans 135/95lbs
9 Strict Pull-ups
60 Double Unders
6 Power Cleans 135/95lbs
6 Strict Pull-ups
30 Double Unders
3 Power Cleans 135/95lbs
3 Strict Pull-ups

10min CAP
Post total reps! 216 is perfect score.
Scale as needed.		 216 reps
Workout Scaled
Crystal Rehele 06/01/2015 Premier Martial Arts/Grand River CrossFit 06/01/2015 5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps

Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 82 reps
Performed as RX
Crystal Rehele 05/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 25-30, 2015 "Loaded"
Using the Deadlift Select a load and complete as many reps as necessary to complete the required load:
Men 8000lbs
Women 6000lbs
Once initial load has been set changes cannot be made. Complete reps until goal load is acquired.

Post Time!
LVL1M: 4000/2500lbs
LVL1: 5500/3500lbs
LVL2: 7000/5000lbs
LVL3: RX'd
 4m 55s
Performed as RX
Crystal Rehele 05/27/2015 Premier Martial Arts/Grand River CrossFit 05/27/2015 Tabata Bottom to Bottom Squats
8x20sec on/10sec off Squats followed by:
1 mile Run.

Post total time.
Scale as needed.
 12m 50s
Performed as RX
Crystal Rehele 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 500 reps
Workout Scaled
Crystal Rehele 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		6 rounds 40 reps
Workout Scaled
Crystal Rehele 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 11m 27s
Workout Scaled
Crystal Rehele 05/09/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 4-9, 2015 Alternating EMOM for 12 minutes of
1st Minute....
5 Deadlifts @ 70% of 1RM
10 Double Unders
2nd Minute....
5 Box Jumps 24/20
15 Kettle bell Swings 50/35lbs

Post total rounds.		 12 rounds 0 reps
Workout Scaled
Crystal Rehele 05/08/2015 Premier Martial Arts/Grand River CrossFit 05/08/2015 8 rounds for max reps
20 seconds Hang power clean 95/65
Rest 10 seconds
20 seconds Push press 95/65
Rest 10 seconds

Post total reps!
LVL1M: light weight, 4 rounds
LVL1: 6 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 75 reps
Workout Scaled
Crystal Rehele 05/07/2015 Premier Martial Arts/Grand River CrossFit 05/07/2015 Row your weight in Calories for time!

Post time!
 16m 42s
Performed as RX
Crystal Rehele 05/06/2015 Premier Martial Arts/Grand River CrossFit 05/06/2015 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post Rounds & reps
LVL1M: 5 min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 3 rounds 15 reps
Performed as RX
Crystal Rehele 04/29/2015 Premier Martial Arts/Grand River CrossFit 04/29/2015 This workout is worth 5 points for the "CTC Challenge"
For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 5m 16s
Workout Scaled
Crystal Rehele 04/28/2015 Premier Martial Arts/Grand River CrossFit 04/28/2015 Front Squat
5-5-5-5-5

Post heaviest load!
 55 lbs
Performed as RX
Crystal Rehele 04/27/2015 Premier Martial Arts/Grand River CrossFit 04/27/2015 3 rounds for time
20 Push Press 75/55lbs
20 Sit-ups

Post time!
LVL1M: 10 reps each, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 6m 31s
Performed as RX
Crystal Rehele 04/25/2015 Premier Martial Arts/Grand River CrossFit Prize WOD April 20-25, 2015 This WOD is a Prize WOD and is worth 10 points toward the "Cut the Crap Challenge".

For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
 13m 40s
Workout Scaled
Crystal Rehele 04/24/2015 Premier Martial Arts/Grand River CrossFit 04/24/2015 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps added together.

LVL1M:4min, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd 		168 reps
Performed as RX
Crystal Rehele 04/23/2015 Premier Martial Arts/Grand River CrossFit 04/23/2015 3x800m Run or Row
3min Between intervals

Post fastest interval!
 3m 37s
Performed as RX
Crystal Rehele 04/22/2015 Premier Martial Arts/Grand River CrossFit 04/22/2015 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd 		11m 17s
Workout Scaled
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