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Athlete Date Sort Location Workout Name Description Results
Jennifer Valstar 07/03/2015 Premier Martial Arts/Grand River CrossFit 07/03/2015 Run or Row
4x400m
2min rest between

Post fastest interval!
 1m 30s
Performed as RX
Jennifer Valstar 06/29/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 29-July 4, 2015 4 rounds for time:
10 Calorie Row
10 Push-ups
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 8m 01s
Workout Scaled
Jennifer Valstar 05/27/2015 Premier Martial Arts/Grand River CrossFit 05/27/2015 Tabata Bottom to Bottom Squats
8x20sec on/10sec off Squats followed by:
1 mile Run.

Post total time.
Scale as needed.
 12m 40s
Performed as RX
Jennifer Valstar 05/25/2015 Premier Martial Arts/Grand River CrossFit 05/25/2015 21-15-9-15-21 reps
Overhead lunges 45/25lbs
push-ups (ring push ups LVL3)

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: Ring Push-ups
 6m 20s
Workout Scaled
Jennifer Valstar 05/20/2015 Premier Martial Arts/Grand River CrossFit 05/20/2015 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run 400m
25 Power snatch
Run 400m
25 Power clean
Run 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd		 11m 44s
Performed as RX
Jennifer Valstar 05/15/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 11-15, 2015 Rowing Cindy
20min AMRAP of:
15 Calorie Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds, reps/calories. Scale as needed. 		8 rounds 10 reps
Workout Scaled
Jennifer Valstar 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 7m 21s
Performed as RX
Jennifer Valstar 05/01/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 24-May 2, 2015 This workout is worth 10 points toward the "CTC Challenge".

For time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

Post time!
Scale as needed.		 15m 18s
Workout Scaled
Jennifer Valstar 04/29/2015 Premier Martial Arts/Grand River CrossFit 04/29/2015 This workout is worth 5 points for the "CTC Challenge"
For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 5m 02s
Workout Scaled
Jennifer Valstar 04/27/2015 Premier Martial Arts/Grand River CrossFit 04/27/2015 3 rounds for time
20 Push Press 75/55lbs
20 Sit-ups

Post time!
LVL1M: 10 reps each, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 4m 52s
Performed as RX
Jennifer Valstar 04/25/2015 Premier Martial Arts/Grand River CrossFit Prize WOD April 20-25, 2015 This WOD is a Prize WOD and is worth 10 points toward the "Cut the Crap Challenge".

For Time:
21 Power Cleans 95/65lbs
21 Pull-ups
21 Calorie Row
15 Power Cleans 95/65lb
15 Pull-ups
15 Calorie Row
9 Power Cleans 95/65lbs
9 Pull-ups
9 Calorie Row

Post time!
Scale as needed.
 9m 10s
Workout Scaled
Jennifer Valstar 04/20/2015 Premier Martial Arts/Grand River CrossFit 04/20/2015 2x4min
500m Row
Max Reps OHS 65/45lbs
2min Break between rounds

Post total OHS.
LVL1M: 250m Row, light weight
LVL1: 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 58 reps
Performed as RX
Jennifer Valstar 04/15/2015 Premier Martial Arts/Grand River CrossFit 04/15/2015 4 rounds for time:
6 Power Snatch 95/65lbs
6 Alternating Pistol Squats

Post time!
LVL1M: Light weight, mod. squats
LVL1: 75/45lbs, mod. squats
LVL2: 85/55lbs, mod squats
LVL3: RX'd
 2m 52s
Workout Scaled
Jennifer Valstar 04/10/2015 Premier Martial Arts/Grand River CrossFit 04/10/2015 Max Rounds in 12min
Add 1 rep each round.
1 Back Squat 135/95lbs
2 Sit-ups
3 Push-ups

Post total reps!
LVL1M: 6min, light weight
LVL1: 8min, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 256 reps
Performed as RX
Jennifer Valstar 04/08/2015 Premier Martial Arts/Grand River CrossFit 04/08/2015 21-15-9 reps of:
Power Cleans 115/75lbs
Wall Balls 20/15lbs

Post time!
LVL1M: 15-9 reps, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 5m 25s
Performed as RX
Jennifer Valstar 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 5m 12s
Workout Scaled
Jennifer Valstar 03/30/2015 Premier Martial Arts/Grand River CrossFit 03/30/2015 5 Rounds for Time of:
200m Row
5 Back squats 135/95lbs

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65lbs
LVL2: 115/75lbs
LVL3: RX'd 		6m 52s
Performed as RX
Jennifer Valstar 03/28/2015 Premier Martial Arts/Grand River CrossFit Prize WOD March 23-28, 2015 8min Time Cap of:
25 Box jumps @ 20/16
25 Box Jumps @ 24/20
25 Push-up
25 Sit-ups
With time left Max rep wall balls

Post total reps!
Scale as needed.
 160 reps
Performed as RX
Jennifer Valstar 03/27/2015 Premier Martial Arts/Grand River CrossFit 03/27/2015 3 rounds of
9 Squat Cleans 95/65lbs
9 Push Press 95/65lbs

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 4m 41s
Performed as RX
Jennifer Valstar 03/25/2015 Premier Martial Arts/Grand River CrossFit 03/25/2015 10min EMOM
5 Hang Power Snatch 75/45lbs
5 Med Ball Sit-up toss 20/15lbs

Post total rounds!
LVL1M: 5min, light weight
LVL1: 8min, 55/25lbs,
LVL2: 65/35lbs
LVL3: RX'd

 10 rounds 0 reps
Performed as RX
Jennifer Valstar 03/23/2015 Premier Martial Arts/Grand River CrossFit 03/23/2015 6 rounds for Time:
5 Chest to Bar Pull-ups
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, mod. pull-ups
LVL1: 4 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd
 9m 07s
Workout Scaled
Jennifer Valstar 01/07/2015 Premier Martial Arts/Grand River CrossFit 01/07/2015 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps

LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"		 6m 09s
Workout Scaled
Jennifer Valstar 01/05/2015 Premier Martial Arts/Grand River CrossFit 01/05/2015 3 rounds for time
12 Ground to Overhead @ 65% BW
12 Air Squats

Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd		 4m 42s
Workout Scaled
Jennifer Valstar 01/02/2015 Premier Martial Arts/Grand River CrossFit 01/02/2015 7 rounds for time
7 Sumo-deadlift highpulls 75/55lbs
7 Push-ups
7 V-sits

Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 5 rounds, 65/45lbs
LVL2: RX'd
LVL3: RX'd
 5m 09s
Performed as RX
Jennifer Valstar 12/23/2014 Premier Martial Arts/Grand River CrossFit 12/23/2014 2x4min AMRAP's of:
30 Double Unders
20 Pull-ups
10 sit-ups
1min Break between AMRAP's

Post total reps added together!
LVL1M: 2min each, 15, 10, 5 reps, mod. pull-ups,single skips
LVL1: 3min each, 20, 15, 7 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd		 627 reps
Workout Scaled
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