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Holly Lutes 10/09/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 5-9, 2015 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 7m 27s
Workout Scaled
Holly Lutes 10/07/2015 Premier Martial Arts/Grand River CrossFit 10/07/2015 10min AMRAP of:
5 Squat Cleans 95/65lbs
5 Strict Pull-ups

Post rounds & reps!
LVL1M: 5min, light weight. Mod pull-ups
LVL1: 8min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
 7 rounds 0 reps
Workout Scaled
Holly Lutes 10/05/2015 Premier Martial Arts/Grand River CrossFit 10/05/2015 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"		 10m 15s
Workout Scaled
Holly Lutes 10/02/2015 Premier Martial Arts/Grand River CrossFit 10/02/2015 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd		 8m 01s
Workout Scaled
Holly Lutes 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 7m 59s
Performed as RX
Holly Lutes 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		 7m 28s
Workout Scaled
Holly Lutes 06/05/2012 Premier Martial Arts/Grand River CrossFit Loaded 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 load 		2m 49s
Performed as RX
Holly Lutes 05/22/2012 Premier Martial Arts/Grand River CrossFit 05-22-2012 Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20lbs/15lbs
20 Pull-ups
10 Handstand push-ups

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 21m 46s
Workout Scaled
Holly Lutes 05/16/2012 Premier Martial Arts/Grand River CrossFit 05-16-2012 For time:
1 Burpee
1 Calorie Row
2 Burpees
2 Calorie Row
3 Burpees
3 Calorie Row
.........proceed to
10 Burpees
10 Calorie Row

Post time. Scale as needed.

Skill Development
Overhead Squat
5-5-5-5-5
 11m 12s
Performed as RX
Holly Lutes 05/15/2012 Premier Martial Arts/Grand River CrossFit 05-15-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.

Skill Development
Snatch Push-press
5-5-5-5-5		 175 lbs
Performed as RX
Holly Lutes 05/09/2012 Premier Martial Arts/Grand River CrossFit Matt's Tires "Matt's Tires"
15min AMRAP of:
5 Burpees
10 Tire Flips
15 Double Unders

Post rounds. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 5 rounds 27 reps
Performed as RX
Holly Lutes 05/02/2012 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of: Thruster 95lbs/65lbs
Pull-ups

Post time. Scale as needed.

Skill Development
Rope climb		 5m 07s
Workout Scaled
Holly Lutes 04/25/2012 Premier Martial Arts/Grand River CrossFit 04-25-2012 For Time:
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"

Post time. Scale as needed.

Skill Development
Handstand holds		 12m 32s
Performed as RX
Holly Lutes 04/23/2012 Premier Martial Arts/Grand River CrossFit Sandbagging it "Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag

Post round and reps. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 8 rounds 19 reps
Performed as RX
Holly Lutes 04/19/2012 Premier Martial Arts/Grand River CrossFit 04-19-2012 7 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs

Post time. Scale as needed.

Strength Development
Bench Press
5-5-5-5-5
 10m 18s
Performed as RX
Holly Lutes 04/12/2012 Premier Martial Arts/Grand River CrossFit 04-12-2012 For max reps
2 min Pull-ups
Rest 3 minutes
2 min burpees
Rest 3 minutes
2 minute deadlifts (bw)

Post total of all reps added together.		 122 reps
Workout Scaled
Holly Lutes 04/11/2012 Premier Martial Arts/Grand River CrossFit 04-11-2012 Behind the neck jerk 5-3-3-3-3
Rest as needed between lifts

Post heaviest set. Scale as needed.

Skill Development
Knees to Elbows
3x8		 67 lbs
Performed as RX
Holly Lutes 04/03/2012 Premier Martial Arts/Grand River CrossFit 04-03-2012 Three rounds for time of:
Row 500 meters
20 GHD sit-ups
2 Rope Climbs

Post time. Scale as needed.

Skill Development
Dips
3x8
 14m 38s
Workout Scaled
Holly Lutes 03/23/2012 Premier Martial Arts/Grand River CrossFit 03-23-2012 3 Rounds for Distance:
Row 3 minutes
Rest 3 minutes

Post furthest distance in 3 min. Scale as needed.		 720 m
Performed as RX
Holly Lutes 03/19/2012 Premier Martial Arts/Grand River CrossFit 03-19-2012 3 rounds:
15 Thrusters 75/55
3 Rope climbs
15 Sit-ups

Strength Development
Bench Press
5-5-5-5-5		 8m 18s
Workout Scaled
Holly Lutes 03/09/2012 Premier Martial Arts/Grand River CrossFit 03-09-2012 Row 60secs on/60sec off
6 rounds
Cover max distance. Do not row on breaks.

Post Max Distance.
 1,454 m
Performed as RX
Holly Lutes 03/07/2012 Premier Martial Arts/Grand River CrossFit 03-07-2012 3 rounds for time:
400m Run
20 Double Unders
20 Sit-ups
Compare to January 21, 2011
Post time.

Skill Development
Overhead Squat
5-5-5-5-5		 15m 46s
Workout Scaled
Holly Lutes 03/05/2012 Premier Martial Arts/Grand River CrossFit 03-05-2012 7 rounds
7x Ground to overhead (95lbs/65lbs)
5x Push-ups, hands on bar
Rest 2 minutes
Post total time including breaks.

Skill Development
Snatch Push Press
5-5-5-5-5		 21m 08s
Performed as RX
Holly Lutes 01/10/2012 Premier Martial Arts/Grand River CrossFit 01-10-2012 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 Sand Bag Step ups 40lbs/30lbs, 20" box

Scale as needed.
 8m 10s
Performed as RX
Holly Lutes 01/09/2012 Premier Martial Arts/Grand River CrossFit 01-09-2012 5 Rounds for Time of:
5 Back Squats @ 150lbs/95lbs
5 Clapping Push-ups

Scale as needed.		 2m 44s
Workout Scaled
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