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Athlete Date Sort Location Workout Name Description Results
Jay Mous 08/07/2012 Premier Martial Arts/Grand River CrossFit 08-07-2012 2 Rounds for Reps of:
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

Keep Score by Total Number of Reps. Scale as needed.

Skill/Strength
Double Unders		 143 reps
Workout Scaled
Jay Mous 08/04/2012 Premier Martial Arts/Grand River CrossFit 08-04-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.		 305 lbs
Performed as RX
Jay Mous 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		 8 rounds 3 reps
Workout Scaled
Jay Mous 07/31/2012 Premier Martial Arts/Grand River CrossFit 07-31-2012 For time:
1 mile Run 1600m Row

Post total time.		 14m 11s
Performed as RX
Jay Mous 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 24s
Performed as RX
Jay Mous 07/28/2012 Premier Martial Arts/Grand River CrossFit 07-28-2012 Rest 45 seconds between intervals
Row 8x250m
Or
Run 8x200m

Post fastest interval. Scale as needed.		 0m 36s
Performed as RX
Jay Mous 07/25/2012 Premier Martial Arts/Grand River CrossFit 07-25-2012 Buy in:100 Double Unders followed by-
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump

Post time. Scale as needed.		 15m 45s
Workout Scaled
Jay Mous 07/24/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 8m 31s
Performed as RX
Jay Mous 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		 13m 56s
Workout Scaled
Jay Mous 07/20/2012 Premier Martial Arts/Grand River CrossFit 07-20-2012 21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Handstand Push-ups

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 3m 38s
Workout Scaled
Jay Mous 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 15m 22s
Workout Scaled
Jay Mous 07/14/2012 Premier Martial Arts/Grand River CrossFit 07-14-2012 4x500m Row 2min rest between
Or
4x400m Run 2min rest between

Post fastest interval. Scale as needed.		 1m 11s
Performed as RX
Jay Mous 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		 8m 27s
Workout Scaled
Jay Mous 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		 5 rounds 18 reps
Workout Scaled
Jay Mous 07/07/2012 Premier Martial Arts/Grand River CrossFit 07-07-2012 "Running Ladder"
200m 1min Rest
400m 2min Rest
800m 3min Rest
400m 2min Rest
200m Finished

Post total time with breaks		 16m 31s
Performed as RX
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