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Athlete Date Sort Location Workout Name Description Results
Jessica Eggleton 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 8m 26s
Performed as RX
Jessica Eggleton 08/20/2012 Premier Martial Arts/Grand River CrossFit 08-20-2012 Five rounds for time of:
5 Deadlifts (Choose Weight)
10 Burpees

Post time. Scale as needed.

Skill/Strength
Rope Climb		 8m 21s
Performed as RX
Jessica Eggleton 08/18/2012 Premier Martial Arts/Grand River CrossFit 08-18-2012 Running Day

4x400m
3min Rest between

Post fastest interval. Scale as needed.		 1m 22s
Performed as RX
Jessica Eggleton 08/17/2012 Premier Martial Arts/Grand River CrossFit 08-17-2012 Deck of Cards Workout

Each face card is worth 10 reps. Aces are 11 reps. Jokers are 10 Burpees
Diamonds: Squats
Hearts: Sit-ups
Clubs: Push-ups
Spades: Jumping Jacks

Post time to complete full deck of Cards.		 12m 06s
Performed as RX
Jessica Eggleton 08/15/2012 Premier Martial Arts/Grand River CrossFit 08-15-2012 For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank

Post total time. Scale as needed		 6m 08s
Performed as RX
Jessica Eggleton 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 17m 20s
Performed as RX
Jessica Eggleton 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 7m 32s
Performed as RX
Jessica Eggleton 08/10/2012 Premier Martial Arts/Grand River CrossFit 08-10-2012 3 Rounds for time of:
500m Row
20 Pistol Squats
20 KB Swings 50lbs/35lbs

Post time. Scale as needed.

Skill/Strength
L-Sits
Accumulate 2min total		 20m 31s
Performed as RX
Jessica Eggleton 08/09/2012 Premier Martial Arts/Grand River CrossFit 08-09-2012 Shoulder Press (Strict)
5-5-5-5-5

Post heaviest set. Scale as needed.

Skill/Strength
Hollow Rocks
3x10		 61 lbs
Performed as RX
Jessica Eggleton 08/08/2012 Premier Martial Arts/Grand River CrossFit 08-08-2012 8min AMRAP of:
3 Power Snatches 75lbs/45lbs
5 Box Jumps 24"/20"
8 V-Ups

Post rounds. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 7 rounds 11 reps
Workout Scaled
Jessica Eggleton 08/07/2012 Premier Martial Arts/Grand River CrossFit 08-07-2012 2 Rounds for Reps of:
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

Keep Score by Total Number of Reps. Scale as needed.

Skill/Strength
Double Unders		 145 reps
Workout Scaled
Jessica Eggleton 08/05/2012 Home Turf Sunday Serving Weighted Sit-Ups 20lbs
20-20-20-20-20

Double Unders
5-10-15-20-25		 19m 30s
Performed as RX
Jessica Eggleton 08/04/2012 Premier Martial Arts/Grand River CrossFit 08-04-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.		 185 lbs
Performed as RX
Jessica Eggleton 08/03/2012 Premier Martial Arts/Grand River CrossFit 08-03-2012 For Time:
200m Run
8-7-6-5-4-3-2-1 reps of:
Sumo-Deadlift 135/95
10-20-30-40-50-60-70-80 reps of:
Double Unders
400m

Post Time. Scale as needed.		 17m 26s
Workout Scaled
Jessica Eggleton 08/02/2012 Premier Martial Arts/Grand River CrossFit 08-02-2012 For Time:
5 Thrusters 95lbs/65lbs
50m Farmers Carry 50lbs KB/35lbs KB
10 Thrusters
100m Farmers Carry
15 Thrusters
150m Farmers Carry
10 Thursters
100m Farmers Carry
5 Thrusters
50m Farmers Carry

Post Time. Scale as needed.		 9m 47s
Workout Scaled
Jessica Eggleton 08/02/2012 Premier Martial Arts/Grand River CrossFit Box Jump 28" Box Jump
 6 reps
Performed as RX
Jessica Eggleton 08/01/2012 Premier Martial Arts/Grand River CrossFit 08-01-2012 12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups

Post rounds. Scale as needed.

Skill/Strength
Shoulder Press
5-5-5-5-5		 12 rounds 0 reps
Workout Scaled
Jessica Eggleton 07/30/2012 Premier Martial Arts/Grand River CrossFit 07-30-2012 5 Rounds for Time:
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"

Skill/Strength
Ring Dips
3x8		 11m 53s
Performed as RX
Jessica Eggleton 07/28/2012 Premier Martial Arts/Grand River CrossFit 07-28-2012 Rest 45 seconds between intervals
Row 8x250m
Or
Run 8x200m

Post fastest interval. Scale as needed.		 0m 42s
Performed as RX
Jessica Eggleton 07/27/2012 Premier Martial Arts/Grand River CrossFit 07-27-2012 21-15-9 reps of:
Push-Press 85/65
Pull-ups

Post time. Scale as needed.

Skill/strength
Wall-Balls
3x10		 5m 08s
Workout Scaled
Jessica Eggleton 07/26/2012 Premier Martial Arts/Grand River CrossFit 07-25-2012 Buy in:100 Double Unders followed by-
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump

Post time. Scale as needed.		 16m 13s
Workout Scaled
Jessica Eggleton 07/26/2012 Premier Martial Arts/Grand River CrossFit 07-26-2012 Push Jerk
8-8-8

Post heaviest set. Scale as needed.

Skill/Strength
Ab Roll-out
3x10		 50 lbs
Performed as RX
Jessica Eggleton 07/25/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 7m 34s
Performed as RX
Jessica Eggleton 07/23/2012 Premier Martial Arts/Grand River CrossFit 07-23-2012 For Time:
10 Front Squats 95/65
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb............down to
1 Front Squat
1 Rope climb

Skill/Strength
Ring Rows
3x10		 8m 04s
Workout Scaled
Jessica Eggleton 07/21/2012 Premier Martial Arts/Grand River CrossFit 07-21-2012 4 Rounds for time of
400m Run
50 Squats

Post time. Scale as needed.		 17m 08s
Performed as RX
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