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Athlete Date Sort Location Workout Name Description Results
Jennifer Valstar 04/10/2014 Premier Martial Arts/Grand River CrossFit 04/09/2014 For Time:
75 Squats
4 Rope climbs
50 Squats
2 Rope Climbs

Post Time!
LVL1M: 35 squats, 2 mod rope climbs, 25 squats, 1 mod rope climb
LVL1: 50 squats, mod rope climb, 35 squats, mod rope climb
LVL2: Mod rope climb
LVL3: RX'd		 4m 02s
Workout Scaled
Jennifer Valstar 04/10/2014 Premier Martial Arts/Grand River CrossFit 04/10/2014 Time Trial
Run 1mile
or
Row 1600m

Post time!		 6m 35s
Performed as RX
Jennifer Valstar 04/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 7-12, 2014 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

Post Time:
LVL1M: 15 reps each, 20"/16", light weight
LVL1: 55/25lbs, 20"/16"
LVL2: 65/35lbs
LVL3: RX'd		 10m 56s
Workout Scaled
Jennifer Valstar 04/04/2014 Premier Martial Arts/Grand River CrossFit 04/04/2014 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 185/95lbs
LVL2: 205/135lbs
LVL3: RX'd
 3m 09s
Performed as RX
Jennifer Valstar 04/02/2014 Premier Martial Arts/Grand River CrossFit 04/02/2014 3 rounds for time:
30 Box Jumps 24/20
20 Goblet squats with kettlebell 50/35lbs
10 Kettle bell swings 50/35lbs

Post time!
LVL1M: 15 Box jumps 20/16",10 Squats, light weight, 5 KB swings light weight
LVL1: 20/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 10m 33s
Performed as RX
Jennifer Valstar 04/01/2014 Premier Martial Arts/Grand River CrossFit 04/01/2014 Squat Clean
5-5-5-5-5

Post heaviest load.
 85 lbs
Performed as RX
Jennifer Valstar 03/31/2014 Premier Martial Arts/Grand River CrossFit 03/31/2014 For Time:
75 Clean & Jerk @ 50% Body weight

Post Time!
LVL1M: Light weight
LVL1: 35% Body weight
LVL2: 40% Body weight
LVL3: RX'd

 9m 37s
Workout Scaled
Jennifer Valstar 03/28/2014 Premier Martial Arts/Grand River CrossFit None 4min to run 400m, with remaining time max reps Back squats @ 135/95lbs
1min Rest
4min to run 400m, with remaining time max reps kettlebell swings @ 50/35lbs
1min Rest
4min to run 400m, with remaining time max reps Pull-ups

Post total reps added together for score!
LVL1M: light weight, mod. pull-ups
LVL1: 95/65, 40/25, mod. pull-ups
LVL2: 115/85, 45/30, mod. pull-ups
LVL3: RX'd		 105 reps
Workout Scaled
Jennifer Valstar 03/26/2014 Premier Martial Arts/Grand River CrossFit 03/26/2014 For time:
Row 500 meters
50 Double Unders
Row 400 meters
40 Double Unders
Row 300 meters
30 Double Unders
Row 200 meters
20 Double Unders
Row 100 meters
10 Double Unders

Post time!
LVL1M: 300-100m, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 11m 21s
Workout Scaled
Jennifer Valstar 03/25/2014 Premier Martial Arts/Grand River CrossFit 03/25/2014 Power Snatch
3-3-3-3-3-3-3

Post heaviest load.

 70 lbs
Performed as RX
Jennifer Valstar 03/25/2014 Premier Martial Arts/Grand River CrossFit 03/24/2014 For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge

Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd		 5m 46s
Workout Scaled
Jennifer Valstar 03/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 17-22 CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Post total reps. Scale as needed.		 88 reps
Workout Scaled
Jennifer Valstar 03/21/2014 Premier Martial Arts/Grand River CrossFit 03/21/2014 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd

 2m 54s
Workout Scaled
Jennifer Valstar 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/19/2014 4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs

Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd		 9m 51s
Workout Scaled
Jennifer Valstar 03/17/2014 Premier Martial Arts/Grand River CrossFit 03/17/2014 3 rounds for time:
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs

Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 3m 24s
Workout Scaled
Jennifer Valstar 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 12 rounds 0 reps
Workout Scaled
Jennifer Valstar 03/10/2014 Premier Martial Arts/Grand River CrossFit 03/10/2014 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd
 7m 06s
Workout Scaled
Jennifer Valstar 03/07/2014 Premier Martial Arts/Grand River CrossFit Victoria 5 rounds for time of:
10 Thrusters 95/65lbs
14 Box Jumps 24"/20"
12 SDHP 95/65lbs
12 Burpees
27 KB Swings 50/35lbs

Post Time:
LVL1M: 2 rounds, light weights 20"/16" box
LVL1: 3 rounds, 65/45lbs, 20"/16"
LVL2: 4 rounds, 85/55lbs
LVL3: RX'd
 32m 22s
Workout Scaled
Jennifer Valstar 03/05/2014 Premier Martial Arts/Grand River CrossFit 03/05/2014 50-40-30-20-10
Double-unders
Thrusters, 45/35lbs
5 CTB Pull-ups on the dashes

Post Time!

LVL1M: 30-20-10, single skips, light weight, mod. pull-ups
LVL1: Double skips, light weight, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd		 14m 30s
Workout Scaled
Jennifer Valstar 03/03/2014 Premier Martial Arts/Grand River CrossFit 03/03/2014 3 rounds for time:
6 Power Cleans 115/75lbs
8 Box Jumps 24/20
10 Burpees

Post Time!

LVL1M: light weight, 20"/16"
LVL1: 85/55lbs, 20"16"
LVL2: 95/65lbs
LVL3: RX'd		 5m 35s
Performed as RX
Jennifer Valstar 02/26/2014 Premier Martial Arts/Grand River CrossFit 02/26/2014 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
 8m 54s
Performed as RX
Jennifer Valstar 02/26/2014 Premier Martial Arts/Grand River CrossFit 02/25/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 90 lbs
Performed as RX
Jennifer Valstar 02/24/2014 Premier Martial Arts/Grand River CrossFit 02/24/2014 5 rounds for Time:
20 Push-ups
30 Double Unders
10 Kettlebell Swings 50/35lbs

Post time.
LVL1M: 3 rounds, singles, light weight
LVL1: Doubles, 40/25lbs
LVL2: Triples, 45/30lbs
LVL3: RX'd		 9m 55s
Workout Scaled
Jennifer Valstar 02/22/2014 Premier Martial Arts/Grand River CrossFit DG -Challenge of the Week Feb 17-22, 2014 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell thruster, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight
LVL1: 8min, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 9 rounds 16 reps
Workout Scaled
Jennifer Valstar 02/21/2014 Premier Martial Arts/Grand River CrossFit 02/20/2014 Push Jerk
5-5-5-5-5

Post heaviest load.
 70 lbs
Performed as RX
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