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Athlete Date Sort Location Workout Name Description Results
Jennifer Valstar 10/04/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
75 lbs
Performed as RX
Jennifer Valstar 10/02/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 17m 22s
Performed as RX
Jennifer Valstar 09/30/2013 Premier Martial Arts/Grand River CrossFit 09-30-2013 5 rounds for time of:
250m Row
1 Rope Climb
6 Power Snatches 95/65lbs

Post time.
LVL1M: 3 rounds, mod. Rope climb, light weight
LVL1: 4 rounds, mod. Rope climb, 75/45lbs
LVL2: Mod. Rope climb, 85/55lbs
LVL3: RX'd		 10m 15s
Workout Scaled
Jennifer Valstar 09/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 16-21, 2013 10min AMRAP of:
5 Box Jumps 24/20
7 Deadlifts 105/55lbs
9 Push Press 105/55lbs

Post rounds and reps.
LVL1M: 5min, 20/16, light weight
LVL1: 7min, 95/45lbs
LVL2: RX'd
LVL3: 28/24		 7 rounds 19 reps
Performed as RX
Jennifer Valstar 09/20/2013 Premier Martial Arts/Grand River CrossFit 09/19/2013 21-15-9 reps of:
DB Hang Cleans 45/25lbs
Handstand push-ups

Post time!
LVL1M: light weight, Mod. Push-ups
LVL1: 35/15lbs, Mod. Push-ups
LVL2: 40/ 20lbs, Mod. Push-ups
LVL3: RX'd		 4m 28s
Workout Scaled
Jennifer Valstar 09/18/2013 Premier Martial Arts/Grand River CrossFit 09/18/2013 AMRAP
1 Thruster 95/65lbs
5 Pull-ups
Add 1 Thurster each round until bar is dropped.

Post total Thruster reps!
LVL1M: light weight. Mod. Pull-ups
LVL1: 75/45, mod. Pull-ups
LVL2: 85/55, mod. Pull-ups
LVL3: RX'd		 101 reps
Workout Scaled
Jennifer Valstar 09/16/2013 Premier Martial Arts/Grand River CrossFit 09/16/2013 3 rounds of:
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest

Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24		 167 reps
Performed as RX
Jennifer Valstar 09/13/2013 Premier Martial Arts/Grand River CrossFit 09/13/2013 Time Trial Row
Age + Bodyweight = The amount of calories you need to row.

Post Time and calories rowed. Put calories in comments.
LVL1M: Half of total calories
LVL1: of Total Calories
LVL2: RX'd
LVL3: RX'd		 15m 11s
Performed as RX
Jennifer Valstar 09/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 9-14, 2013 9min AMRAP of:
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats

Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd		 12 rounds 8 reps
Workout Scaled
Jennifer Valstar 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 11m 32s
Workout Scaled
Jennifer Valstar 09/06/2013 Premier Martial Arts/Grand River CrossFit 09-06-2013 5 Rounds for time of:
6 Power Cleans 115/85lbs
8 Box Jumps 24/20
10 V-Ups

Post Time.
LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 Rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 7m 13s
Workout Scaled
Jennifer Valstar 09/04/2013 Premier Martial Arts/Grand River CrossFit 09-04-2013 10x100m Sprints
Easy walk back for recovery
Post Fastest interval.

LVL1M: 4 sprints
LVL1: 6 sprints
LVL2: 8 sprints
LVL3: RX'd		 0m 18s
Performed as RX
Jennifer Valstar 08/30/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.3-Challenge of the Week Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Post total rounds and reps.
LVL1M: 10min, light weight, 20"16
LVL1: 14min, 20"/16", 85/45lbs
LVL2: 16min, 105/65lbs
LVL3: RX'd		 7 rounds 1 reps
Workout Scaled
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