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Athlete Date Sort Location Workout Name Description Results
Jeremy Rose 07/25/2016 Premier Martial Arts/Grand River CrossFit 07/25/2016 For Max Reps
Tabata Wall Balls 20/14lbs
2min Rest
Tabata Box Jumps 24/20
2min Rest
Tabata KB Swings 50/35lbs

Post total reps!
Scale as needed.		 179 reps
Performed as RX
Jeremy Rose 07/15/2016 Premier Martial Arts/Grand River CrossFit 07/15/2016 4 rounds for time:
10 Box Jumps 24/20
12 Front Squats 95/65lbs
14 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight,
LVL1: 3 rounds, 20"/16", 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 8m 47s
Performed as RX
Jeremy Rose 07/14/2016 Premier Martial Arts/Grand River CrossFit 07/14/2016 Run or Row
3 x 4min Time Trials.
2min Rest between

Post total distance!		 2,400 m
Performed as RX
Jeremy Rose 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 8m 20s
Workout Scaled
Jeremy Rose 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 9 rounds 27 reps
Performed as RX
Jeremy Rose 04/04/2016 Premier Martial Arts/Grand River CrossFit 04/04/2016 21-15-9-15-21 reps of:
Back Squat 135/95lbs
KB Swings 50/35lbs

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 95/65lbs
LVL2: 125/85lbs
LVL3: RX'd		 10m 14s
Workout Scaled
Jeremy Rose 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 10m 52s
Performed as RX
Jeremy Rose 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 9 rounds 0 reps
Workout Scaled
Jeremy Rose 03/22/2016 Premier Martial Arts/Grand River CrossFit 03/22/2016 ME 10min EMOM 80%1RM
2 reps Back Squat or Deadlift

Post Load!		 135 lbs
Performed as RX
Jeremy Rose 03/21/2016 Premier Martial Arts/Grand River CrossFit 03/21/2016 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 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 14s
Workout Scaled
Jeremy Rose 02/29/2016 Premier Martial Arts/Grand River CrossFit 02/29/2016 4 rounds for time of:
250m Row
10 KB Swings 50/35lbs
10 Wall Balls 20/15

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd		 8m 43s
Performed as RX
Jeremy Rose 02/24/2016 Premier Martial Arts/Grand River CrossFit 02/24/2016 10min AMRAP of:
3 Thursters 95/65lbs
5 Burpees over bar

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 9 rounds 1 reps
Performed as RX
Jeremy Rose 02/22/2016 Premier Martial Arts/Grand River CrossFit Feb 22, 2016 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015		 10m 01s
Performed as RX
Jeremy Rose 02/01/2016 Premier Martial Arts/Grand River CrossFit 02/01/2016 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
LVL1M: 5min light weight
LVL1: 8min, 45/25lbs
LVL2: 55/35lbs
LVL3: RX'd		 9 rounds 11 reps
Performed as RX
Jeremy Rose 01/20/2016 Premier Martial Arts/Grand River CrossFit 01/20/2016 4 Rounds for time of:
20 Walking Lunges
15 V-sits
10 Burpees

Post time!
Scale as needed.
 6m 45s
Performed as RX
Jeremy Rose 01/18/2016 Premier Martial Arts/Grand River CrossFit 01/18/2016 5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 52s
Performed as RX
Jeremy Rose 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 286 reps
Performed as RX
Jeremy Rose 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 3m 24s
Performed as RX
Jeremy Rose 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 5m 50s
Workout Scaled
Jeremy Rose 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 132 reps
Performed as RX
Jeremy Rose 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 6m 35s
Performed as RX
Jeremy Rose 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 53 reps
Performed as RX
Jeremy Rose 11/18/2015 Premier Martial Arts/Grand River CrossFit 11/18/2015 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
Scale as needed.
 6m 37s
Workout Scaled
Jeremy Rose 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 8m 05s
Workout Scaled
Jeremy Rose 11/11/2015 Premier Martial Arts/Grand River CrossFit 11/11/2015 Alternative Workout

Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time!		 11m 26s
Performed as RX
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