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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 01/09/2017 Premier Martial Arts/Grand River CrossFit 01/09/2017 For Time
15 Box Jumps 24"/20"
5 Clean & Jerk 135/95lbs
12 Box Jumps
4 Clean & Jerk
9 Box Jumps
3 Clean & Jerk

Post Time!
LVL1M: light weight, 20"/16"
LVL1: 95/75lbs, 20"/16"
LVL2: 115/85lbs
LVL3: RX'd		 3m 24s
Workout Scaled
Jen Priestman 01/04/2017 Premier Martial Arts/Grand River CrossFit 01/04/2017 21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Mountain Climber Push-ups

Post time!
LVL1M: 15-9 reps, light weight, reg push-ups
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 6m 05s
Performed as RX
Jen Priestman 11/30/2016 Premier Martial Arts/Grand River CrossFit 11/30/2016 8min AMRAP of:
3 Clean & Jerk 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
 9 rounds 1 reps
Workout Scaled
Jen Priestman 11/24/2016 Premier Martial Arts/Grand River CrossFit 11/24/2016 Run or Row
6x200m
1min 30sec rest between.

Post fastest interval!
 44m 02s
Performed as RX
Jen Priestman 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 2m 55s
Performed as RX
Jen Priestman 11/17/2016 Premier Martial Arts/Grand River CrossFit 11/17/2016 Running or Rowing Ladder
400m
1min Rest
600m
1min 30 sec rest
800m
2min Rest
1000m

Post total time including rest!
 22m 29s
Performed as RX
Jen Priestman 10/26/2016 Premier Martial Arts/Grand River CrossFit 10/26/2016 8 Rounds for Time:
3 Deadlifts @ 185/135lbs
6 Burpees
12 Offset Walking lunges 50/30lbs

Post Time!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 9m 39s
Performed as RX
Jen Priestman 10/24/2016 Premier Martial Arts/Grand River CrossFit 10/24/2017 10min AMRAP of:
5 Back Squats @ BW
10 HR push-ups
15 Sit-ups

Post total reps!
Scale as needed.
This is a Partner Challenge Whiteboard Workout.
 217 reps
Workout Scaled
Jen Priestman 09/12/2016 Premier Martial Arts/Grand River CrossFit 09/12/2016 10min AMRAP:
5 Shoulder to Overhead 95/65lbs
10 Box Jumps 24/20
15 KB Swings 50/35lbs

Post rounds & Reps!
LVL1M: light weight, 20"/16"
LVL1: 75/45lbs, 20"/16", 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd
 6 rounds 13 reps
Workout Scaled
Jen Priestman 07/27/2016 Premier Martial Arts/Grand River CrossFit 07/27/2016 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!		 42 reps
Performed as RX
Jen Priestman 07/25/2016 Premier Martial Arts/Grand River CrossFit 07/25/2016 For Max Reps
Tabata Wall Balls 20/14lbs
2min Rest
Tabata Box Jumps 24/20
2min Rest
Tabata KB Swings 50/35lbs

Post total reps!
Scale as needed.		 199 reps
Performed as RX
Jen Priestman 07/15/2016 Premier Martial Arts/Grand River CrossFit 07/15/2016 4 rounds for time:
10 Box Jumps 24/20
12 Front Squats 95/65lbs
14 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight,
LVL1: 3 rounds, 20"/16", 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 8m 10s
Performed as RX
Jen Priestman 07/07/2016 Premier Martial Arts/Grand River CrossFit 07/07/2016 Running or Rowing Ladder
2 rounds of:
200m
1min rest
400m
1min rest
800m
3min rest
complete 2nd round.

Post total time including breaks!
Scale as needed.
 24m 06s
Performed as RX
Jen Priestman 07/04/2016 Premier Martial Arts/Grand River CrossFit 07/04/2016 4 rounds for time:
400m Run or Row
6 DB Thrusters 35/20lbs
10 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight, mod. sit-ups
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 13m 38s
Performed as RX
Jen Priestman 06/27/2016 Premier Martial Arts/Grand River CrossFit 06/27/2016 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
Compare to July 13, 2015		 105 reps
Performed as RX
Jen Priestman 06/13/2016 Premier Martial Arts/Grand River CrossFit 06/13/2016 4 rounds for time:
6 Bar Facing Burpees
8 Power Snatch 75/45lbs
10 Wall balls 20/14lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 6m 26s
Performed as RX
Jen Priestman 06/08/2016 Premier Martial Arts/Grand River CrossFit 06/08/2016 For Time
4 rounds
400-meter run or row
20 goblet squats 50/35lbs
rest 2:00

Post total time including breaks!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 17m 55s
Performed as RX
Jen Priestman 05/31/2016 Premier Martial Arts/Grand River CrossFit 05/31/2016 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
Jen Priestman 05/30/2016 Premier Martial Arts/Grand River CrossFit 05/30/2016 12min AMRAP
15 Calorie Row
10 Box Jumps 24/20
5 Toes to Bar

Post rounds and reps!
LVL1M: 6min, step ups,HKR
LVL1: 10min, step ups, HKR
LVL2: K2C
LVL3: RX'd
 5 rounds 0 reps
Workout Scaled
Jen Priestman 05/25/2016 Premier Martial Arts/Grand River CrossFit 05/25/2016 15 Min Time Cap Deck of Cards
Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks
Number of Cards is your score!
Scale as needed!		 54 reps
Performed as RX
Jen Priestman 05/24/2016 Premier Martial Arts/Grand River CrossFit 05/24/2016 10min AMRAP
100 Walking Lunges
50 Deadlifts 75/45lbs
25 KB Swings 50/35lbs

Post total reps!
LVL1M: 5min, light weight, half reps
LVL1: 55/25lbs, 40/25lbs
LVL2: 65/35, 45/30lbs
LVL3: RX'd		 337 reps
Performed as RX
Jen Priestman 05/11/2016 Premier Martial Arts/Grand River CrossFit 05/11/2016 For Time
Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @225/155lbs

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 155/115lbs
LVL2: Triple skips,205/135lbs
LVL3: RX'd		 7m 44s
Workout Scaled
Jen Priestman 05/09/2016 Premier Martial Arts/Grand River CrossFit 05/09/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
LVL1M: light weight
LVL1: 15/8lbs, KBS 40/25lbs
LVL2: 20/12lbs, KBS 45/30lbs
LVL3: RX'd
 4m 42s
Performed as RX
Jen Priestman 05/04/2016 Premier Martial Arts/Grand River CrossFit 05/04/2016 3 Rounds for Time of:
200m Run or Row
8 Push-Press 85/55lbs
10 Burpees

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs		 08m 34s
Performed as RX
Jen Priestman 02/03/2016 Premier Martial Arts/Grand River CrossFit 02/03/2016 5 rounds for time
7 KB Swings 50/35lbs
7 Push Press 95/65lbs
7 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, 20"/16"
LVL1: 4 rounds, 40/25lbs, 75/45lbs
LVL2: 45/55lbs
LVL3: RX'd
 5m 09s
Performed as RX
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