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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 04/29/2013 Premier Martial Arts/Grand River CrossFit 04-29-2013 10min AMRAP of:
6 Squat Cleans 95/65lbs
24 Double Unders

LVL1M: 5min, light weight Hang clean, single skips
LVL1: 8min, 75/55 power clean, double skips
LVL2: Triple skips
LVL3: RX'd		 5 rounds 19 reps
Performed as RX
Jen Priestman 04/24/2013 Premier Martial Arts/Grand River CrossFit 04-24-2013 5 rounds:

Double Unders 1min/1min Break between
Score is your total number of double unders added together.

LVL1M: 3 rounds, single skips
LVL1, 2 & 3 do it RX'd. Work on those double unders!		 221 reps
Performed as RX
Jen Priestman 04/17/2013 Premier Martial Arts/Grand River CrossFit 04-17-2013 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders

LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: triple skips
LVL3: RX'd		 12m 16s
Performed as RX
Jen Priestman 04/15/2013 Premier Martial Arts/Grand River CrossFit 04-15-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: RX'd
LVL3: RX'd + 28/24 box		 12m 10s
Workout Scaled
Jen Priestman 04/10/2013 Premier Martial Arts/Grand River CrossFit 04/10/2013 Split Jerk
5-5-5-5-5

Post heaviest load.		 87 lbs
Performed as RX
Jen Priestman 04/03/2013 Premier Martial Arts/Grand River CrossFit 04/13/2013 4 Rounds for Time of:
200m Run
20 Kettle Bell Swings 50/35lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: RX'd
LVL3: RX'd 		8m 22s
Performed as RX
Jen Priestman 04/02/2013 Premier Martial Arts/Grand River CrossFit 04/02/2013 3 Rounds for Time of:
250m Row
7 Power Snatch 95/65lbs
10 Toes to Bar

LVL1M: light weight, hanging knee raise
LVL1: 75/45lbs, knees to chest
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 8m 25s
Workout Scaled
Jen Priestman 04/01/2013 Premier Martial Arts/Grand River CrossFit 04/01/2013 12min AMRAP of:
20 Double Unders
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 6min, single skips, asst. pull-ups
LVL1: 10min, double skips, asst. pull-ups
LVL2: triple skips, asst. pull-ups
LVL3: RX'd		 6 rounds 34 reps
Workout Scaled
Jen Priestman 03/27/2013 Premier Martial Arts/Grand River CrossFit 03-27-2013 10 rounds of:
20 sec Push-ups
20 sec Double Unders
20 sec Back Squat @ 70% BW
Total reps added together equals score

LVL1M: 6 rounds, single skips, light weight
LVL1: 8 rounds.
LVL2: RX'd
LVL3: RX'd		 452 reps
Workout Scaled
Jen Priestman 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-25-2013 5 Rounds for Time of:
8 Dips
12 Box Jumps 24/20
16 Sit-ups

LVL1M: 3 rounds, push-ups, 20/16
LVL1: Asst. Dips
LVL2: RX'd
LVL3: RX'd		 8m 20s
Workout Scaled
Jen Priestman 03/13/2013 Premier Martial Arts/Grand River CrossFit 03-13-2013 Squat Clean
5-5-5-5-5

Post heaviest load.		 95 lbs
Performed as RX
Jen Priestman 03/12/2013 Premier Martial Arts/Grand River CrossFit 03-12-2013 Row 5min for Calories

Post total calories.		 66 reps
Performed as RX
Jen Priestman 03/11/2013 Premier Martial Arts/Grand River CrossFit 03-11-2013 4 Rounds for Time of:
5 Ground to Overhead 95/65lbs
10 Sit-ups
15 Air Squats

LVL1M: light weight
LVL1: 75/55lbs
LVL2: RX'd
LVL3: RX'd		 4m 21s
Performed as RX
Jen Priestman 03/06/2013 Premier Martial Arts/Grand River CrossFit 03-06-2013 Snatch Deadlift
5-5-5-5-5		 115 lbs
Performed as RX
Jen Priestman 03/05/2013 Premier Martial Arts/Grand River CrossFit 03-05-2013 7 Rounds for Time of:
35 Double Unders
10 Box Jumps 24/20

LVL1M: 3 Rounds, single skips, 20/16
LVL1: 5 rounds, double skips
LVL2: Triple skips
LVL3: RX'd		 13m 26s
Performed as RX
Jen Priestman 03/04/2013 Premier Martial Arts/Grand River CrossFit 03-04-2013 10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 40/25lbs
LVL2: RX'd
LVL3: RX'd		 9 rounds 4 reps
Performed as RX
Jen Priestman 02/27/2013 Premier Martial Arts/Grand River CrossFit 02-27-2013 10 rounds for time of:
3 Clean and Jerk 115/75lbs
30 Double Unders

LVL1M: 5 rounds, light weight, single skips
LVL1: 7 rounds, 95/55lbs, double skips
LVL2: Triple skips
LVL3: RX'd		 17m 37s
Performed as RX
Jen Priestman 01/10/2013 Premier Martial Arts/Grand River CrossFit 01-10-2013 10x250m Row
or
10x200m Run
1min rest Between

Record fastest interval.		 0m 59s
Performed as RX
Jen Priestman 01/09/2013 Premier Martial Arts/Grand River CrossFit Matt's Mash Up! 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups

LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs		 8m 06s
Workout Scaled
Jen Priestman 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 12m 20s
Performed as RX
Jen Priestman 12/17/2012 Premier Martial Arts/Grand River CrossFit 12-17-2012 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min

Stength Development
Deadlift
5-5-5-5-5

 19m 07s
Performed as RX
Jen Priestman 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 258 reps
Performed as RX
Jen Priestman 12/12/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 12-10 to 12-15 "Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Score is lowest number of reps in each exer. added together.

LVL1M: Jumping Pull-ups, 4 rounds of each exercise
LVL1: Band Assist Pull-ups,6 rounds of each exercise
LVL2: Band Assist Pull-ups
LVL3: RX'd

 43 reps
Workout Scaled
Jen Priestman 12/10/2012 Premier Martial Arts/Grand River CrossFit 12-10-2012 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd

Strength Development
Shoulder Press
5-5-5-5-5		 8m 38s
Workout Scaled
Jen Priestman 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 10 reps
Performed as RX
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