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Athlete Date Sort Location Workout Name Description Results
Jennifer Valstar 10/08/2014 Premier Martial Arts/Grand River CrossFit 10/08/2014 30-30-30
For Time:
30 Shoulder to Overhead 95/65lbs
30 Front Squats 95/65lbs
30 Power Cleans 95/65lbs

Post time!
LVL1M: 15 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 43s
Performed as RX
Jennifer Valstar 10/04/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 29-Oct 4, 2014 For Time
40 Wall Balls 20/15lbs
20 Pull-ups
40 Double Unders
30 Wall balls
15 Pull-ups
30 Double Unders
20 Wall Balls
10 Pull-ups
20 Double Unders
10 Wall Balls
5 Pull-ups
10 Double Unders

Post Time!
LVL1M: 20-10 reps, mod pull-ups, single skips
LVL1: 30-10 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd
 10m 17s
Workout Scaled
Jennifer Valstar 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		 10m 26s
Workout Scaled
Jennifer Valstar 09/20/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 15-20, 2014 For Time:
Row 500m
15 Pull-ups
15 Thrusters 95/65lbs
Run 400m
15 Box Jumps 24/20
15 KB Swings 50/35lbs
Run 400m
15 Push-ups
15 Power Cleans 95/65lbs
Row 500m

Post time!
LVL1M: 7 reps each, Half meters, light weight 20"/16", mod. pull-ups,
LVL1: 75/45lbs, 40/25lbs, mod pull-ups
LVL2: 85/55lbs, 45/30lbs, mod. pull-ups
LVL3: RX'd		 15m 51s
Workout Scaled
Jennifer Valstar 09/17/2014 Premier Martial Arts/Grand River CrossFit 09/17/2014 3 rounds for time of:
5 Deadlifts 225/155lbs
50 Double Unders
20 Push-ups

Post time!
LVL1M: light weight, single skips,
LVL1: 185/115lbs, double skips
LVL2: 205/135lbs, triple skips
LVL3: RX'd		 5m 33s
Workout Scaled
Jennifer Valstar 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
Performed as RX
Jennifer Valstar 09/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 2-6, 2014 For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 3m 15s
Workout Scaled
Jennifer Valstar 09/04/2014 Premier Martial Arts/Grand River CrossFit 09/04/2014 Push Jerk
5-5-5-5-5

Post heaviest load!		 70 lbs
Performed as RX
Jennifer Valstar 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 4m 21s
Performed as RX
Jennifer Valstar 08/20/2014 Premier Martial Arts/Grand River CrossFit Card Workout Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps

Post Time!
Scale as needed.		 17m 29s
Performed as RX
Jennifer Valstar 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 6m 47s
Workout Scaled
Jennifer Valstar 08/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 5-9, 2014 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 GHD sit-ups
10 back extentions

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.

Scale as needed for this one!		 17m 36s
Workout Scaled
Jennifer Valstar 08/06/2014 Premier Martial Arts/Grand River CrossFit 08/06/2015 5 rounds for time of:
50 Double Unders
2 Rope climbs

Post time!
LVL1M: 3 rounds, singles, mod. rope climb
LVL1: 4 rounds, doubles, mod. rope climb
LVL2: triples, mod. rope climb.
LVL3: RX'd		 5m 06s
Workout Scaled
Jennifer Valstar 07/21/2014 Premier Martial Arts/Grand River CrossFit 07/21/2014 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013		 11m 25s
Performed as RX
Jennifer Valstar 07/19/2014 Premier Martial Arts/Grand River CrossFit Summer Throwdown Workout #4 Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)

Post time!
 4m 35s
Performed as RX
Jennifer Valstar 07/14/2014 Premier Martial Arts/Grand River CrossFit 07/14/2014 4 rounds for time of:
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees

Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd

 15m 16s
Workout Scaled
Jennifer Valstar 07/12/2014 Premier Martial Arts/Grand River CrossFit 07/11/2014 For Time:
Run 400m
50 Power Snatches 75/45lbs
Run 400m

Post time!
LVL1M: 200m runs, 25 Ground to Overhead light weight
LVL1: 400m runs, 35 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 6m 31s
Performed as RX
Jennifer Valstar 07/11/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 209 reps
Performed as RX
Jennifer Valstar 07/09/2014 Premier Martial Arts/Grand River CrossFit 07/09/2014 5x3min AMRAPS, 1min Break between
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups

Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd		 363 reps
Workout Scaled
Jennifer Valstar 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 9m 22s
Performed as RX
Jennifer Valstar 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 0 rounds 57 reps
Performed as RX
Jennifer Valstar 07/05/2014 Premier Martial Arts/Grand River CrossFit 07/03/2014 1000m Row
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.

Post total time!		 5m 57s
Performed as RX
Jennifer Valstar 07/05/2014 Premier Martial Arts/Grand River CrossFit 07/04/2014 5 rounds for time of:
10 Box Jumps 24/20
10 Toes to Bar

Post time!
LVL1M: 3 rounds, 20"/16", Hang knee raise
LVL1: 4 rounds, 20"/16", Hang knee raise
LVL2: Knees to chest
LVL3: RX'd
 4m 33s
Workout Scaled
Jennifer Valstar 07/01/2014 Premier Martial Arts/Grand River CrossFit 07/01/2014 7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs

Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd		 12 rounds 7 reps
Performed as RX
Jennifer Valstar 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 12m 12s
Performed as RX
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