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Athlete Date Sort Location Workout Name Description Results
Jennifer Valstar 12/22/2014 Premier Martial Arts/Grand River CrossFit 12/22/2014 For Time:
Row 1200m
10 Wall Balls
Row 800m
20 Wall Balls
Row 400m
30 Wall Balls

Post Time!
LVL1M: 600m, 400m, 200m| 5, 10, 15 reps
LVL1: 900m, 600m, 300m| Full reps
LVL2: RX'd
LVL3: RX'd		 13m 51s
Performed as RX
Jennifer Valstar 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 107 reps
Performed as RX
Jennifer Valstar 12/15/2014 Premier Martial Arts/Grand River CrossFit 12/15/2014 4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 4m 06s
Performed as RX
Jennifer Valstar 12/10/2014 Premier Martial Arts/Grand River CrossFit 12/10/2014 8min AMRAP of:
1 Rope Climb
5 Burpees
10 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, mod rope climb,20"/16"
LVL1: mod. rope climb, 20/16"
LVL2: Mod. rope climb
LVL3: RX'd		 6 rounds 1 reps
Workout Scaled
Jennifer Valstar 12/05/2014 Premier Martial Arts/Grand River CrossFit 12/05/2014 5 rounds
10 Burpees
20 Air Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
 7m 14s
Performed as RX
Jennifer Valstar 12/04/2014 Premier Martial Arts/Grand River CrossFit 12/04/2014 Row 250m
30sec Break
Row 350m
30sec Break
Row 450m

Post Total time including breaks!

 4m 20s
Performed as RX
Jennifer Valstar 12/03/2014 Premier Martial Arts/Grand River CrossFit 12/03/2014 6 rounds for time:
12 DB Walking Lunge Steps 45/25lbs
5 Strict pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 35/15lbs mod. pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 4m 44s
Workout Scaled
Jennifer Valstar 11/29/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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.		 296 reps
Performed as RX
Jennifer Valstar 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 4m 56s
Performed as RX
Jennifer Valstar 11/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 17-22, 2014 For Time:
25 Burpees
25 Power cleans 115/75lbs
25 Burpees
EMOM do 7 Wall Balls 20/15lbs

Post time!
LVL1M: 15reps each, light weight
LVL1: 20reps each, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 7m 25s
Performed as RX
Jennifer Valstar 11/21/2014 Premier Martial Arts/Grand River CrossFit 11/21/2014 5 rounds for time:
8 Alternating Pistol Squats
10 sumo-deadlift highpull 75/45
12 Sit-ups

Post time!
LVL1M: 3 rounds, air squats, light weight
LVL1: 4 rounds, 55/30lbs
LVL2: 65/35lbs
LVL3: RX'd		 5m 42s
Workout Scaled
Jennifer Valstar 11/17/2014 Premier Martial Arts/Grand River CrossFit 11/17/2014 4 Rounds for time:
3 1-Arm (RT) DB Snatches 50/35lbs
12 Diamond Pushups
3 1-Arm (LT) DB Snatches 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, regular push-ups
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 3m 45s
Performed as RX
Jennifer Valstar 11/10/2014 Premier Martial Arts/Grand River CrossFit 11/10/2014 4 rounds
1 minute Row (calories)
1 minute Sit-ups

Rest 30sec between rounds, total reps and calories = score
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3 RX'd 		153 reps
Performed as RX
Jennifer Valstar 11/07/2014 Premier Martial Arts/Grand River CrossFit 11/07/2014 4 rounds for time of:
5 Hang Squat cleans DB 45/25lbs
15 V-sits

Post time!
LVL1M: 2 rounds light weight, sit-ups
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd
 4m 08s
Workout Scaled
Jennifer Valstar 11/07/2014 Premier Martial Arts/Grand River CrossFit 11/06/2014 4x250m Row
30 sec rest between

Post fastest interval!
 0m 57s
Performed as RX
Jennifer Valstar 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 		3m 48s
Performed as RX
Jennifer Valstar 11/03/2014 Premier Martial Arts/Grand River CrossFit 11/03/2014 5 Rounds for Time
10 Deadlifts @ BW
5 Knees to Elbows

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 60% BW, hang knee raise
LVL2: 75% BW, hang knee raise
LVL3: RX'd
 3m 32s
Workout Scaled
Jennifer Valstar 10/25/2014 Premier Martial Arts/Grand River CrossFit Prize WOD October 20-25, 2014 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
LVL1M: 500m row, 25 thrusters(light weight) 15 mod. pull-ups
LVL1: 35lbs, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 8m 37s
Workout Scaled
Jennifer Valstar 10/24/2014 Premier Martial Arts/Grand River CrossFit 10/23/2014 3 rounds for Time
20 Push ups
250m Row

Post Time!
Scale as needed.		 5m 20s
Performed as RX
Jennifer Valstar 10/24/2014 Premier Martial Arts/Grand River CrossFit 10/24/2014 4 Rounds for Time:
10 Wall Balls 20/15lbs
10 Kettlebell Swings 50/35lbs
10 Burpees

LVL1M: 2 rounds, low targets, light weight
LVL1: 3 rounds, low targets
LVL2: RX'd
LVL3: RX'd 		7m 00s
Performed as RX
Jennifer Valstar 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Chin Ups

Post time!
LVL1M: 8-5 reps, sit-ups, mod. chin ups
LVL1: Sit-ups, mod. chin ups
LVL2: Mod. chin ups
LVL3: RX'd
 5m 25s
Workout Scaled
Jennifer Valstar 10/17/2014 Premier Martial Arts/Grand River CrossFit 10/17/2014 4x400m Run or Row
2min Rest Between

Post Fastest Interval!		 1m 31s
Performed as RX
Jennifer Valstar 10/16/2014 Premier Martial Arts/Grand River CrossFit 10/16/2014 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 90 lbs
Performed as RX
Jennifer Valstar 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 20lbs

Post Time!
Scale as needed.
 4m 56s
Performed as RX
Jennifer Valstar 10/14/2014 Premier Martial Arts/Grand River CrossFit 10/14/2014 7 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 6m 32s
Performed as RX
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