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Athlete Date Sort Location Workout Name Description Results
Deb Carruth 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		 9m 33s
Workout Scaled
Deb Carruth 07/30/2013 Premier Martial Arts/Grand River CrossFit 07-30-2013 For Time:
200m Run
1min rest
400m Run
2min Rest
800m
3min Rest
400m Run
2min Rest
200m
Post total time, breaks included.

LVL1M:200m, 400m
LVL1: 200m, 400m, 800m
LVL2: RX'd
LVL3: RX'd		 18m 35s
Performed as RX
Deb Carruth 07/23/2013 Premier Martial Arts/Grand River CrossFit 07-23-2013 4 rounds for time:
10 Sledge Hammer Strikes 12/8lbs
400m Run
10 Tire Jumps

LVL1M: 2 rounds, 200m
LVL1: 3 rounds,
LVL2: RX'd
LVL3: RX'd		 14m 55s
Performed as RX
Deb Carruth 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.
 40 reps
Workout Scaled
Deb Carruth 07/19/2013 Premier Martial Arts/Grand River CrossFit 07-19-2013 For Time:
2000m Run

LVL1M: 800m
LVL1: 1200m
LVL2:1600m
LVL3: RX'd		 7m 39s
Workout Scaled
Deb Carruth 07/18/2013 Premier Martial Arts/Grand River CrossFit 07-18-2013 4 rounds for time:
10 Box Jumps 24/20
10 Toes to Bar

LVL1M: 2 rounds, 20/16, hang knee raise
LVL1: 3 rounds, 20/16, hang knee raise
LVL2: Knees to Chest
LVL3: RX'd		 4m 26s
Workout Scaled
Deb Carruth 07/13/2013 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.
 96 reps
Workout Scaled
Deb Carruth 07/12/2013 Premier Martial Arts/Grand River CrossFit 07-12-2013 Running Time Trial
1200m

LVL1M: 600m
LVL1: 800m
LVL2: RX'd
LVL3: RX'd		 7m 38s
Performed as RX
Deb Carruth 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!		 14m 23s
Workout Scaled
Deb Carruth 07/05/2013 Premier Martial Arts/Grand River CrossFit 07-05-2013 4 rounds for time:
400m Run
250m Row
15 Push-ups
Compare to Nov. 23, 2012

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd sub. 15min 		21m 44s
Performed as RX
Deb Carruth 07/03/2013 Premier Martial Arts/Grand River CrossFit 07-03-2013 10min AMRAP of:
2 Rope Climbs
4 Power Cleans 115/75lbs
6 Kettle Bell Swings 50/35lbs

LVL1M: 6min, Mod. Rope climb, light weights
LVL1: 8min, Mod. Rope climb 95/55lbs, 35/20lbs
LVL2: Mod. Rope climb
LVL3: RX'd		 8 rounds 0 reps
Workout Scaled
Deb Carruth 07/02/2013 Premier Martial Arts/Grand River CrossFit 07-02-2013 7min Max Calorie row
All Levels

Post total calories.		 79 reps
Performed as RX
Deb Carruth 06/29/2013 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 08s
Workout Scaled
Deb Carruth 06/28/2013 Premier Martial Arts/Grand River CrossFit 06-28-2013 For Time:
1000m Row
10 ManMakers 35/20lbs
800m Run

LVL1M: 500m Row, light weight, 400m Run
LVL1: 750m Row, 25/15lbs, 600m
LVL2: RX'd
LVL3: RX'd
 14m 22s
Workout Scaled
Deb Carruth 06/26/2013 Premier Martial Arts/Grand River CrossFit 06-26-2013 4 rounds for time
50 Double Unders
10 Pull-ups

LVL1M: 2 rounds, single skips, mod. Pull-ups
LVL1: 3 rounds, double skips, mod. Pull-ups
LVL2: Triple skips, mod. Pull-ups
LVL3: RX'd		 5m 57s
Workout Scaled
Deb Carruth 06/24/2013 Premier Martial Arts/Grand River CrossFit 06-24-2013 Rowing Ladder
250m
1min rest
350m
1min rest
450m
1min rest
550m
Post total time including breaks

LVL1M: 250m + 350m
LVL1: 250m to 450m
LVL2: RX'd
LVL3: RX'd		 10m 26s
Performed as RX
Deb Carruth 03/20/2013 Premier Martial Arts/Grand River CrossFit 03-20-2013 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2012

LVL1M: light weight, Asst. Pull-ups, 20/16
LVL1: 50% BW, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 10m 02s
Workout Scaled
Deb Carruth 03/19/2013 Premier Martial Arts/Grand River CrossFit 03-19-2013 10x1min on/1min off Rowing
Cover max distance

Post total distance.		 2220.00 km
Performed as RX
Deb Carruth 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
 8 rounds 4 reps
Workout Scaled
Deb Carruth 08/22/2012 Premier Martial Arts/Grand River CrossFit 08-22-2012 15min AMRAP of:
10 Kettlebell swings, 50lbs/35lbs
10 Box jumps, 24"/20"
10 Ring dips

Post rounds and reps. Scale as needed.

Skill/Strength
Handstand Hold
30sec x 3		 10 rounds 0 reps
Workout Scaled
Deb Carruth 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 8m 49s
Workout Scaled
Deb Carruth 07/14/2012 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 5 reps
Workout Scaled
Deb Carruth 07/14/2012 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 5 reps
Workout Scaled
Deb Carruth 07/07/2012 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 19 reps
Workout Scaled
Deb Carruth 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		 13m 05s
Performed as RX
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