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Athlete Date Sort Location Workout Name Description Results
Jennifer Valstar 06/25/2014 Premier Martial Arts/Grand River CrossFit 06/25/2014 EMOM for 12min of:
3 Deadlifts @ 225/135
5 Burpees
7 KB Swings 50/35

Post total rounds. 12 is perfect score.
LVL1M: 6min, light weight deadlift, 35/20lbs
LVL1: 10min, 185/95lbs, 40/25lbs
LVL2: 205/115lbs,45/30lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Jennifer Valstar 06/18/2014 Premier Martial Arts/Grand River CrossFit 06/18/2014 5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 6m 01s
Performed as RX
Jennifer Valstar 06/14/2014 Premier Martial Arts/Grand River CrossFit 06/13/2014 4 rounds for time of:
5 Ground to Overhead 115/75lbs
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 95/55lbs, hang knee raise
LVL2: 105/65lbs, Knees to chest
LVL3: RX'd		 2m 47s
Workout Scaled
Jennifer Valstar 06/13/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 9-14, 2014 3 X 5min AMRAPS/1min rest between
5 DB Thrusters 35/20lbs
10 Pull-ups

2nd Round sub Push-ups for Pull-ups
3rd Round sub Burpees for Push-ups

Score is all reps added together from 3 rounds
LVL1M: 2x5min, light weight, mod pull-ups
LVL1: 25/10lbs, mod. pull-ups
LVL2: 30/15lbs, mod. pull-ups
LVL3: RX'd		 242 reps
Workout Scaled
Jennifer Valstar 06/11/2014 Premier Martial Arts/Grand River CrossFit 06/11/2014 4 rounds for time.
20 Overhead Walking Lunges 45/25lbs
10 Power Cleans 95/65lbs

Post time!
LVL1M: 2 rounds, No weight lunges, light weight cleans
LVL1: 3 rounds, 25/10lbs, 75/45lbs
LVL2: 35/15lbs, 85/55lbs
LVL3: RX'd
 5m 12s
Performed as RX
Jennifer Valstar 06/09/2014 Premier Martial Arts/Grand River CrossFit 06-09/2014 4 rounds of:
6 Push-press @ 80% of Strict press 1RM
9 Sit-ups
12 Squats

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 60%
LVL2: 70%
LVL3: RX'd		 3m 26s
Performed as RX
Jennifer Valstar 06/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 2-6th, 2014 10min AMRAP of:
10 Kettle bell Swings 50/35lb
10 Push-ups
10 Squats

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 10 rounds 6 reps
Performed as RX
Jennifer Valstar 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/04/2014 4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
 5m 32s
Performed as RX
Jennifer Valstar 06/03/2014 Premier Martial Arts/Grand River CrossFit 06/03/2014 Front Squats
5-5-5-5-5

Post heaviest load!
 85 lbs
Performed as RX
Jennifer Valstar 06/02/2014 Premier Martial Arts/Grand River CrossFit 06/02/2014 6 rounds for time of:
5 Power Cleans 70% of Bodyweight
7 Pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 50% BW, mod. pull-ups
LVL2: 60% BW, mod. pull-ups
LVL3: RX'd
 4m 46s
Workout Scaled
Jennifer Valstar 05/31/2014 Premier Martial Arts/Grand River CrossFit Prize WOD May 26-May 31, 2014 For Time:
100 Hang Cleans (dumbbells) 35/25lbs
At each minute perform 5 burpees

Post time!
LVL1M: 40 reps, light weight
LVL1: 60 reps, 25/15lbs
LVL2: 80 reps, 30/20lbs
LVL3: RX'd 		5m 56s
Performed as RX
Jennifer Valstar 05/29/2014 Premier Martial Arts/Grand River CrossFit Driveway Construction Alternative For Time:
500m Row
50 Squats
50 Sit-ups
50 Push-ups
500m Row

LVL1M:250m row, 25 reps each
LVL1: 375m row, 35 reps each
LVL2: RX'd
LVL3: RX'd		 10m 17s
Performed as RX
Jennifer Valstar 05/28/2014 Premier Martial Arts/Grand River CrossFit 05/28/2014 4 rounds of:
1min Rowing for Calories
30sec break
1min Power Snatch 95/65lbs
30sec break

Post total calories and snatches added together.

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 121 reps
Workout Scaled
Jennifer Valstar 05/21/2014 Premier Martial Arts/Grand River CrossFit 05/21/2014 5 rounds for time:
10 Sumo-deadlift highpull 75/55lbs
5 Burpee tuck jumps

Post time!
LVL1M: 2 rounds,light weight, burpees
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 5m 06s
Performed as RX
Jennifer Valstar 05/21/2014 Premier Martial Arts/Grand River CrossFit 05/20/2014 12min AMRAP of:
10 Calorie Row
10 Toes to Bar
10 Wall-balls 20/15lbs

Post rounds & reps
LVL1M: 8min, hang knee raise
LVL1: 10min, hang knee raise
LVL2: Knees to chest
LVL3: RX'd		 6 rounds 24 reps
Workout Scaled
Jennifer Valstar 05/16/2014 Premier Martial Arts/Grand River CrossFit 05/15/2014 Cover Max Distance in 9min
Run or Row

Post distance.
Scale length as needed.
 2,078 m
Performed as RX
Jennifer Valstar 05/14/2014 Premier Martial Arts/Grand River CrossFit 05/14/2014 4 rounds for time:
10 Sumo-deadlift Highpull 75/55
10 Box Jumps 24/20

Post time!
LVL1M: 2 rounds, light weight, 20"/16"
LVL1: 3 rounds, 55/35lbs, 20"/16"
LVL2: 65/45lbs
LVL3: RX'd		 4m 02s
Performed as RX
Jennifer Valstar 05/14/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 12-16, 2014 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
LVL1M: 10 reps, light weight
LVL1: 15 reps, 75/45lbs
LVL2: 85/55lb
LVL3: RX'd + 3 Burpee penalty every time bar touches floor added on to end of workout. Post number of burpees performed.		 3m 45s
Performed as RX
Jennifer Valstar 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		 10m 38s
Performed as RX
Jennifer Valstar 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 10s
Workout Scaled
Jennifer Valstar 05/03/2014 Premier Martial Arts/Grand River CrossFit 04/30/2014 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders
Compare to April 17, 2013

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 10m 42s
Workout Scaled
Jennifer Valstar 05/02/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 28-May 3, 2014 10min to Complete as much as possible of:
Buy In: 4 rope climbs
Followed by 7 rounds of:
5 Hang Power cleans 95/65lbs
10 Sit-ups
Cash Out: 4 rope climbs

Perfect score is 118 reps. Post total reps completed. RX'd athletes receive 1 extra rep for every 10 seconds they have left on the clock!

LVL1M: mod. rope climb, light weight
LVL1: mod. rope climb, 75/45lbs
LVL2: mod. rope climb, 85/55lbs
LVL3: RX'd		 118 reps
Workout Scaled
Jennifer Valstar 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		4m 15s
Workout Scaled
Jennifer Valstar 04/14/2014 Premier Martial Arts/Grand River CrossFit 04/14/2014 4 rounds for time:
10 Toes to Bar
15 Box Jumps
20 Wall-balls 20/15

Post time!
LVL1M: 2 rounds, Hang knee raise, 20/16"
LVL1: 3 rounds, Hang knee raise, 20/16"
LVL2: Knees to chest
LVL3: RX'd		 10m 42s
Workout Scaled
Jennifer Valstar 04/11/2014 Premier Martial Arts/Grand River CrossFit 04/11/2014 8min AMRAP of:
5 Clean & Jerks 115/75lbs
5 Hand Release Push-ups

Post rounds & reps
LVL1M: 6min, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 10 rounds 0 reps
Workout Scaled
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