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Athlete Date Sort Location Workout Name Description Results
Jennifer Valstar 02/21/2014 Premier Martial Arts/Grand River CrossFit 02/21/2014 5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd		 6m 12s
Workout Scaled
Jennifer Valstar 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 8 rounds 13 reps
Performed as RX
Jennifer Valstar 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 5m 54s
Performed as RX
Jennifer Valstar 01/06/2014 Premier Martial Arts/Grand River CrossFit 01/06/2014 6 Rounds for time:
3 Squat Clean thrusters at 105/75 lbs
6 Box jumps @ 28/24
9 Burpees (Over barbell. Two feet take off and land)

LVL1M: 3 rounds, light weight, 20/16
LVL1: 5 rounds, 85/55lbs, 24/20
LVL2: 95/65lbs
LVL3: RX'd		 12m 58s
Workout Scaled
Jennifer Valstar 12/04/2013 Premier Martial Arts/Grand River CrossFit 12/04/2013 3x3min AMRAP of:
15 Cal Row
5 Power Cleans 95/65lbs
1min Break between rounds
Score is total reps & calories added together.

LVL1M: Light weight
LVL1: 65/35lbs
LVL2: 85/55lbs
LVL3: RX'd		 114 reps
Performed as RX
Jennifer Valstar 11/20/2013 Premier Martial Arts/Grand River CrossFit 11/20/2013 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups

Add two reps per round. Post total reps added together.

LVL1M:4mi, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd
187 reps
Performed as RX
Jennifer Valstar 11/18/2013 Premier Martial Arts/Grand River CrossFit 11/18/2013 8 rounds of:
5 OH Squats 75/45
20 Double Unders

LVL1M: 4 rounds, Front squats, single skips
LVL1: 6 rounds, 55/25lbs, double skips
LVL2: 65/25lbs, triple skips
LVL3: RXd
 5m 23s
Workout Scaled
Jennifer Valstar 11/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 11-16, 2013 Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20"
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps

LVL1M: 3 rounds, 200m, light weight, 20/16
LVL1: 4 rounds, 20"/16", 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 30m 50s
Workout Scaled
Jennifer Valstar 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 8m 16s
Workout Scaled
Jennifer Valstar 11/11/2013 Premier Martial Arts/Grand River CrossFit 11/12/2013 Front Squats
5-5-5-5-5

Post heaviest load.		 95 lbs
Performed as RX
Jennifer Valstar 11/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 4-9, 2013 400M run
21 KB Swings 50/35lbs
21 Sit Ups

400m Run
15 KB Swings
15 Sit ups

400m Run
9 KB Swings
9 Sit Ups

LVL1M: 200m, 11 reps each, 200m 7 reps each, 200m, 4 reps each, light weight
LVL1: 35/20lbs
LVL2: RXd
LVL3: RXd		 10m 09s
Performed as RX
Jennifer Valstar 11/06/2013 Premier Martial Arts/Grand River CrossFit 11/06/2013 For Time
20 Back squats 135/95lbs
40 Toes to bar
60 KB swings 50/35

LVL1M: 10, 20, 30 reps, hang knee raise, light weights
LVL1: 105/65lbs, hang knee raise, 35/20lbs
LVL2: 115/75lbs, knees to chest
LVL3: RX'd 		4m 23s
Workout Scaled
Jennifer Valstar 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 1m 48s
Performed as RX
Jennifer Valstar 11/04/2013 Premier Martial Arts/Grand River CrossFit 11/04/2013 10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 6 rounds 9 reps
Workout Scaled
Jennifer Valstar 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 97 lbs
lbs
Performed as RX
Jennifer Valstar 10/23/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 83 reps
Performed as RX
Jennifer Valstar 10/19/2013 Premier Martial Arts/Grand River CrossFit 10/15/2013 For Time:
Buy In: 20 calorie row
30 Wall Balls 20/15lbs
20 Toes to Bar
30 Box Jumps 24/20
20 Sumo-deadlift Highpull 75/55lbs
30 Burpees
20 Shoulder to Overhead 75/55lbs
Cash Out: 20 calorie row

LVL1M: 15,10 reps, light weight, 10 calorie row
LVL1: Light weight
LVL2: RX'd
LVL3: 28/24		 14m 01s
Workout Scaled
Jennifer Valstar 10/18/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 185 lbs
Performed as RX
Jennifer Valstar 10/18/2013 Premier Martial Arts/Grand River CrossFit 10/18/2013 8min AMRAP of:
2 Rope climbs
6 Squat Cleans 95/65lbs
10 Sit-ups

LVL1M: 4min, mod rope climb, light weight
LVL1: 6min, mod rope climb, 75/45lbs
LVL2: mod. Rope climb
LVL3: RX'd		 6 rounds 2 reps
Workout Scaled
Jennifer Valstar 10/16/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 10 rounds 6 reps
Performed as RX
Jennifer Valstar 10/11/2013 Premier Martial Arts/Grand River CrossFit 10-10-2013 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 34s
Performed as RX
Jennifer Valstar 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2.5 Back Squat
3-3-3-3-3-3-3

Post heaviest load.		 145 lbs
Performed as RX
Jennifer Valstar 10/09/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 8m 43s
Performed as RX
Jennifer Valstar 10/07/2013 Premier Martial Arts/Grand River CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
LVL1M: 2 rounds, half reps, mod. pull-ups
LVL1: 3 rounds, mod. Pull-ups
LVL2: 4 rounds, mod. Pull-ups
LVL3: RX'd		 37m 55s
Workout Scaled
Jennifer Valstar 10/04/2013 Premier Martial Arts/Grand River CrossFit 10-04-2013 For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts @ BW
1-2-3-4-5-6-7-8-9-10 reps of
Pull-ups

LVL1M: 5-1 & 1-5 reps, 50% BW, mod. Pull-ups
LVL1: 7-1 & 1-7 reps, 75% BW, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 5m 20s
Workout Scaled
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