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Dave Janzen 07/12/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 215 reps
Performed as RX
Dave Janzen 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 0 rounds 54 reps
Performed as RX
Dave Janzen 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 14m 47s
Performed as RX
Dave Janzen 08/26/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach
Post Total Reps.

LVL1M: 4min
LVL1: 5min
LVL2: RX'd
LVL3: RX'd		 97 reps
Performed as RX
Dave Janzen 03/06/2013 Premier Martial Arts/Grand River CrossFit 03-06-2013 Snatch Deadlift
5-5-5-5-5		 205 lbs
Performed as RX
Dave Janzen 02/26/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 25-Mar 2, 2013 15min AMRAP of:
250m Row
12 Push-ups
14 Wall-balls 20/15lbs

LVL1M: 7min
LVL1: 10min
LVL2: RX'd
LVL3: RX'd		 5 rounds 1 reps
Performed as RX
Dave Janzen 12/06/2012 Premier Martial Arts/Grand River CrossFit 12-06-2012 10-9-8-7-6-5-4-3-2-1 Reps for time:
Burpees
Squats

LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Power Snatch
5-5-5-5-5		 3m 54s
Performed as RX
Dave Janzen 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 12 reps
Performed as RX
Dave Janzen 11/15/2012 Premier Martial Arts/Grand River CrossFit 11-15-2012 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, light weight
LVL2: 115lbs/65lbs
LVL3: RX'd

 5m 53s
Performed as RX
Dave Janzen 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 5m 39s
Performed as RX
Dave Janzen 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 15m 36s
Performed as RX
Dave Janzen 08/31/2012 Premier Martial Arts/Grand River CrossFit 08-31-2012 6 Rounds for time:
6 Tire Flips
6 Jumps in and out of tire
100m Run

LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub 8min
 5m 05s
Performed as RX
Dave Janzen 08/27/2012 Premier Martial Arts/Grand River CrossFit 08-27-2012 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.

Skill Development
Double Unders
 10 rounds 0 reps
Performed as RX
Dave Janzen 08/01/2012 Premier Martial Arts/Grand River CrossFit 08-01-2012 12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups

Post rounds. Scale as needed.

Skill/Strength
Shoulder Press
5-5-5-5-5		 12 rounds 3 reps
Performed as RX
Dave Janzen 07/30/2012 Premier Martial Arts/Grand River CrossFit 07-30-2012 5 Rounds for Time:
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"

Skill/Strength
Ring Dips
3x8		 9m 36s
Performed as RX
Dave Janzen 07/23/2012 Premier Martial Arts/Grand River CrossFit 07-23-2012 For Time:
10 Front Squats 95/65
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb............down to
1 Front Squat
1 Rope climb

Skill/Strength
Ring Rows
3x10		 6m 15s
Performed as RX
Dave Janzen 07/16/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 90 reps
Performed as RX
Dave Janzen 07/10/2012 Premier Martial Arts/Grand River CrossFit 07-10-2012 For Time:
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run

Post time. Scale as needed.

Skill/Strength
Bench Press
5-5-5-5-5		 9m 38s
Performed as RX
Dave Janzen 07/09/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#3 10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups

Post rounds.

Skill/Strength
Double Unders
3x50		 6 rounds 13 reps
Performed as RX
Dave Janzen 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 4 rounds 15 reps
Performed as RX
Dave Janzen 06/27/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time		 9m 10s
Performed as RX
Dave Janzen 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 8 rounds 0 reps
Performed as RX
Dave Janzen 06/08/2012 Premier Martial Arts/Grand River CrossFit 06-08-2012 Intervals
3 X 800M
3:00 Rest

Post fastest interval		 2m 55s
Performed as RX