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Jen Priestman 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #2 5min AMRAP:
3 Hand Release Push-ups
6 Sit-ups
9 Squats

5min Rest before Combine Workout #3
Post total reps!		 165 reps
Performed as RX
Jen Priestman 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #3 You have 5min to obtain your 1RM for Deadlift.

This is scored by the load compared to your body weight. You must weight in before the workout begins.
Post heaviest load!
 220 lbs
Performed as RX
Jen Priestman 07/08/2015 Premier Martial Arts/Grand River CrossFit 07/08/2015 3 rounds for time:
400m run
10 squat tire jumps
10 V-sits

Post time!
Scale as needed!
 9m 52s
Performed as RX
Jen Priestman 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 5m 25s
Workout Scaled
Jen Priestman 06/17/2015 Premier Martial Arts/Grand River CrossFit 06/17/2015 3 Rounds for Time of:
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 9m 55s
Workout Scaled
Jen Priestman 06/10/2015 Premier Martial Arts/Grand River CrossFit 06/10/2015 3 rounds for time of:
30 Squats
20 Box Jumps 24/20
10 kettlebell Swings 50/35lbs

Post time!
LVL1M: 2 rounds, 20/16", light weight
LVL1: 20"/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 6m 37s
Workout Scaled
Jen Priestman 06/05/2015 Premier Martial Arts/Grand River CrossFit 06/05/2015 2 rounds for time of:
500m Row
30 Thrusters 65/45lbs
30 Sit-ups

Post time!
LVL1M: 250m, 15 reps each, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd
 10m 59s
Performed as RX
Jen Priestman 06/03/2015 Premier Martial Arts/Grand River CrossFit 06/03/2015 4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups

Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd		 9m 36s
Workout Scaled
Jen Priestman 05/27/2015 Premier Martial Arts/Grand River CrossFit 05/27/2015 Tabata Bottom to Bottom Squats
8x20sec on/10sec off Squats followed by:
1 mile Run.

Post total time.
Scale as needed.
 13m 36s
Performed as RX
Jen Priestman 05/25/2015 Premier Martial Arts/Grand River CrossFit 05/25/2015 21-15-9-15-21 reps
Overhead lunges 45/25lbs
push-ups (ring push ups LVL3)

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: Ring Push-ups
 6m 55s
Workout Scaled
Jen Priestman 05/22/2015 Premier Martial Arts/Grand River CrossFit 05/22/2015 Cover Max Distance
Row 1:30 on/ 1:30 off x6

Post Total Distance for Work intervals
 2,185 m
Performed as RX
Jen Priestman 05/19/2015 Premier Martial Arts/Grand River CrossFit 05/19/2015 4 rounds for reps of:
60sec Max Burpees
30sec Rest
60sec Max Double Unders
30sec Rest

Post total reps added together!
Scale as needed.		 281 reps
Performed as RX
Jen Priestman 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		8 rounds 10 reps
Workout Scaled
Jen Priestman 05/06/2015 Premier Martial Arts/Grand River CrossFit 05/06/2015 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post Rounds & reps
LVL1M: 5 min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 4 rounds 0 reps
Workout Scaled
Jen Priestman 05/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 24-May 2, 2015 This workout is worth 10 points toward the "CTC Challenge".

For time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

Post time!
Scale as needed.		 19m 19s
Workout Scaled
Jen Priestman 04/27/2015 Premier Martial Arts/Grand River CrossFit 04/27/2015 3 rounds for time
20 Push Press 75/55lbs
20 Sit-ups

Post time!
LVL1M: 10 reps each, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 4m 33s
Performed as RX
Jen Priestman 04/25/2015 Premier Martial Arts/Grand River CrossFit Prize WOD April 20-25, 2015 This WOD is a Prize WOD and is worth 10 points toward the "Cut the Crap Challenge".

For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
 11m 00s
Workout Scaled
Jen Priestman 04/24/2015 Premier Martial Arts/Grand River CrossFit 04/24/2015 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps added together.

LVL1M:4min, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd 		186 reps
Performed as RX
Jen Priestman 04/22/2015 Premier Martial Arts/Grand River CrossFit 04/22/2015 10 rounds of:
7 Burpees
7 Knees to elbows

Post time!
LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd 		10m 22s
Workout Scaled
Jen Priestman 04/20/2015 Premier Martial Arts/Grand River CrossFit 04/20/2015 2x4min
500m Row
Max Reps OHS 65/45lbs
2min Break between rounds

Post total OHS.
LVL1M: 250m Row, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 43 reps
Performed as RX
Jen Priestman 04/15/2015 Premier Martial Arts/Grand River CrossFit 04/15/2015 4 rounds for time:
6 Power Snatch 95/65lbs
6 Alternating Pistol Squats

Post time!
LVL1M: Light weight, mod. squats
LVL1: 75/45lbs, mod. squats
LVL2: 85/55lbs, mod squats
LVL3: RX'd
 3m 28s
Workout Scaled
Jen Priestman 04/13/2015 Premier Martial Arts/Grand River CrossFit 04/13/2015 8min AMRAP:
4 Power Cleans 135/95lbs
6 Toes to Bar
8 KB Swings 50/35lbs

Post rounds and reps!
LVL1M: 5min, light weight, hang knee raise.
LVL1: 95/65lbs, hang knee, 40/25lbs
LVL2: 115/85lbs, knees to chest, 45/30lbs
LVL3: RX'd
 6 rounds 0 reps
Workout Scaled
Jen Priestman 04/09/2015 Premier Martial Arts/Grand River CrossFit 04/09/2015 5x250m Row
2min between intervals

Post fastest interval!
 0m 55s
Performed as RX
Jen Priestman 04/08/2015 Premier Martial Arts/Grand River CrossFit 04/08/2015 21-15-9 reps of:
Power Cleans 115/75lbs
Wall Balls 20/15lbs

Post time!
LVL1M: 15-9 reps, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 7m 00s
Performed as RX
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
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