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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 5m 39s
Workout Scaled
Jen Priestman 04/01/2015 Premier Martial Arts/Grand River CrossFit 04/01/2015 10min AMRAP
7 Push press 95/65lbs
7 Push-ups
7 Pull-ups

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 7 rounds 19 reps
Workout Scaled
Jen Priestman 03/30/2015 Premier Martial Arts/Grand River CrossFit 03/30/2015 5 Rounds for Time of:
200m Row
5 Back squats 135/95lbs

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd 		7m 10s
Performed as RX
Jen Priestman 03/27/2015 Premier Martial Arts/Grand River CrossFit 03/27/2015 3 rounds of
9 Squat Cleans 95/65lbs
9 Push Press 95/65lbs

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 4m 07s
Performed as RX
Jen Priestman 03/25/2015 Premier Martial Arts/Grand River CrossFit 03/25/2015 10min EMOM
5 Hang Power Snatch 75/45lbs
5 Med Ball Sit-up toss 20/15lbs

Post total rounds!
LVL1M: 5min, light weight
LVL1: 8min, 55/25lbs,
LVL2: 65/35lbs
LVL3: RX'd

 10 rounds 0 reps
Performed as RX
Jen Priestman 03/23/2015 Premier Martial Arts/Grand River CrossFit 03/23/2015 6 rounds for Time:
5 Chest to Bar Pull-ups
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, mod. pull-ups
LVL1: 4 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd
 8m 10s
Workout Scaled
Jen Priestman 03/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week March 16-21, 2015 7min for Max Reps
30sec Thrusters 95/65
30sec Rest

Post total reps!
Scale as needed.
 63 reps
Performed as RX
Jen Priestman 03/19/2015 Premier Martial Arts/Grand River CrossFit 03/19/2015 Row 1min
Rest 1min
Row 1min
Rest 45sec
Row 1min
Rest 30sec
Row 1min
Rest 15sec
Row 1min

Post total distance.		 1,232 m
Performed as RX
Jen Priestman 03/18/2015 Premier Martial Arts/Grand River CrossFit 03/18/2015 10min AMRAP of:
5 Push Press @70% of Strict Press 1RM
10 Sit-ups

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 50%
LVL2: 60%
LVL3: RX'd		 14 rounds 5 reps
Performed as RX
Jen Priestman 03/16/2015 Premier Martial Arts/Grand River CrossFit 03/16/2015 For Time:
30 Back Squats 135/95
10 Pull-ups
30 Calorie Row

Post time!
LVL1M: half reps, light weight, mod. pull-ups
LVL1: 95/65lbs, mod. pull-ups
LVL2: 115/75lbs, mod pull-ups
LVL3: RX'd		 4m 17s
Workout Scaled
Jen Priestman 03/11/2015 Premier Martial Arts/Grand River CrossFit 03/11/2015 3 rounds for time:
10 Deadlifts 185/135lbs
50 Double Unders

Post time!
LVL1M: light weight, single skips
LVL1: 155lbs/95lbs, double skips
LVL2: 165/115bs, triple skips
LVL3: RX'd
 4m 28s
Performed as RX
Jen Priestman 03/09/2015 Premier Martial Arts/Grand River CrossFit 03/09/2015 15min AMRAP
20 Air Squats
20/15 Calorie Row

Post rounds and reps!
LVL1M: 7min,
LVL1: 12min
LVL2: RX'd
LVL3: RX'd
 8 rounds 11 reps
Performed as RX
Jen Priestman 03/05/2015 Premier Martial Arts/Grand River CrossFit 03/05/2015 10 x 30sec Row
1min Rest

Post total work distance.		 1,341 m
Performed as RX
Jen Priestman 03/02/2015 Premier Martial Arts/Grand River CrossFit 03/02/2015 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 5m 25s
Performed as RX
Jen Priestman 02/28/2015 Premier Martial Arts/Grand River CrossFit Prize WOD February 23-28, 2015 15min Time Cap
100 Burpees
200 Double unders
800m Run
With time left, row for calories.
Score is total number of reps/meters/calories completed.

Scale as needed!		 244 reps
Performed as RX
Jen Priestman 02/23/2015 Premier Martial Arts/Grand River CrossFit 02/23/2015 10-8-6-4-2 reps of:
DB Squat Clean 35/20lbs
Sit-ups

Post time!
LVL1M: light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 3m 30s
Performed as RX
Jen Priestman 02/11/2015 Premier Martial Arts/Grand River CrossFit 02/11/2015 2 Rounds
40 Sit-ups
30 Knees to Chest
20 DB Thrusters 35/20lbs
10 KB Swings 50/35lbs

Post time!
LVL1M: 1 round, hang knee raise, light weight
LVL1: Hang knee raise, 30/15lbs, 45/30lbs
LVL2: RX'd
LVL3: RX'd
 10m 45s
Performed as RX
Jen Priestman 12/01/2014 Premier Martial Arts/Grand River CrossFit 12/01/2014 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 5m 20s
Performed as RX
Jen Priestman 11/05/2014 Premier Martial Arts/Grand River CrossFit 11/05/2014 100 Squats for Time!
Every minute do 5 Burpees
Workout starts with 5 Burpees!

Post time!
LVL1M: 50 squats
LVL1: 75 squats
LVL2: RX'd
LVL3: RX'd 		2m 41s
Performed as RX
Jen Priestman 10/29/2014 Premier Martial Arts/Grand River CrossFit 10/29/2014 For Time:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift Highpull 75/55lbs
Double Unders

Post time!
LVL1M: 12-3 reps, light weight, single skips
LVL1: 15-3 reps, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
 7m 03s
Performed as RX
Jen Priestman 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 5 rounds 0 reps
Workout Scaled
Jen Priestman 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders

Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 13m 03s
Workout Scaled
Jen Priestman 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 10 rounds 0 reps
Workout Scaled
Jen Priestman 05/12/2014 Premier Martial Arts/Grand River CrossFit 05/12/2014 3 Rounds for Time:
400m Run
20 Wall Balls
20 Sit-ups

Post time!
LVL1M: 2 rounds, 200m runs
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 13m 36s
Performed as RX
Jen Priestman 05/05/2014 Premier Martial Arts/Grand River CrossFit Back to Basics 21-15-9 reps of
Pull-ups
Push-ups
Sit-ups
Squats

Post time1
LVL1M:15-9 reps, mod. pull-ups
LVL1: mod. pull-ups
LVL2: RX'd
LvL3: RX'd
 6m 15s
Workout Scaled
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