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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 09/08/2014 Premier Martial Arts/Grand River CrossFit 09/08/2014 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd		 5m 16s
Performed as RX
Joseph Lalonde 09/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 2-6, 2014 For Time!
21-15-9 reps
KB Swings 50/35lbs
Pull-ups

Post time!
LVL1M: light weight, mod pull-ups
LVL1: 40/25lbs, mod pull-ups
LVL2: 45/30lbs, mod pull-ups
LVL3: RX'd		 3m 01s
Performed as RX
Joseph Lalonde 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 3m 05s
Performed as RX
Joseph Lalonde 08/27/2014 Premier Martial Arts/Grand River CrossFit 08/27/2014 Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees

Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd		 16m 56s
Performed as RX
Joseph Lalonde 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 12 rounds 0 reps
Performed as RX
Joseph Lalonde 08/19/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 8m 00s
Performed as RX
Joseph Lalonde 08/16/2014 Premier Martial Arts/Grand River CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Scale as needed!		 35m 06s
Performed as RX
Joseph Lalonde 08/15/2014 Premier Martial Arts/Grand River CrossFit Karen For time:
150 Wallball shots 20/15lbs

Post time!
Scale as needed!		 7m 50s
Performed as RX
Joseph Lalonde 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 4m 45s
Performed as RX
Joseph Lalonde 08/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 5-9, 2014 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 GHD sit-ups
10 back extentions

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.

Scale as needed for this one!		 13m 37s
Performed as RX
Joseph Lalonde 08/07/2014 Premier Martial Arts/Grand River CrossFit 08/07/2014 Run or Row
Cover as much distance as possible in 10min.

Post distance!		 2,400 m
Performed as RX
Joseph Lalonde 08/05/2014 Premier Martial Arts/Grand River CrossFit 08/05/2014 3 rounds for time of:
400m Run or Row (weather)
8 DB Squat Cleans 40/25
8 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 7m 05s
Performed as RX
Joseph Lalonde 08/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 28-Aug 1, 2014 3 rounds for time
800m Run
30 Sit-ups
30 Push-ups

Post Time!
LVL1M: 200m run, 15 reps each
LVL1: 400m run, 20 reps each
LVL2: 600M run, 25 reps each
LVL3: RX'd		 14m 28s
Performed as RX
Joseph Lalonde 07/28/2014 Premier Martial Arts/Grand River CrossFit 07/28/2014 8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders

Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
 6 rounds 8 reps
Performed as RX
Joseph Lalonde 07/25/2014 Premier Martial Arts/Grand River CrossFit 07/25/2014 3 rounds for time of:
21 Push Press 75/45lbs
21 Sit-ups
21 Back Squats 75/45lbs

Post time!
LVL1M: 10 reps each, light weight
LVL1: 15 reps each, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 5m 46s
Performed as RX
Joseph Lalonde 07/21/2014 Premier Martial Arts/Grand River CrossFit 07/21/2014 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

Post time!
LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
compare to July 16, 2013		 8m 27s
Performed as RX
Joseph Lalonde 07/19/2014 Premier Martial Arts/Grand River CrossFit Summer Throwdown Workout #4 Throwdown Workout #4
21-15-9 reps of
Deadlifts 225/155 (185/95lbs scaled)
KB Swings 50/35lbs (40/25lbs)

Post time!
 4m 16s
Performed as RX
Joseph Lalonde 07/18/2014 Premier Martial Arts/Grand River CrossFit 07/18/2014 10-9-8-7-6-5-4-3-2-1 reps of
Wall Balls
Box Jumps 24"/20"
Sit-ups

Post time!
LVL1M: 6-1 reps, low target, 20"/16",
LVL1: 8-1 reps, low target, 20" 16"
LVL2: RX'd
LVL3: RX'd		 6m 45s
Performed as RX
Joseph Lalonde 07/16/2014 Premier Martial Arts/Grand River CrossFit 07/16/2014 Every Minute on the minute for 10min
3 Clean & Jerks 115/75lbs
7 Toes to Bar

Perfect score is 10 rounds.
Post total rounds.

LVL1M: 6min, light weight, hanging knee raise
LVL1: 8min, 95/55lbs, hanging knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd

 10m 00s
Performed as RX
Joseph Lalonde 07/12/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #3 As many reps as possible in 8min of:
50 Box Jumps/Step Ups 24/20"(20/16")
25 Push-ups (Mod. push-ups)
50 Walking Lunge steps
25 V-sits (sit-ups)
50 Wall Balls 20/15lbs(low targets)
25 Burpees

If you finish all reps with time left start again at beginning.
Post total reps!
 228 reps
Performed as RX
Joseph Lalonde 07/11/2014 Premier Martial Arts/Grand River CrossFit 07/11/2014 For Time:
Run 400m
50 Power Snatches 75/45lbs
Run 400m

Post time!
LVL1M: 200m runs, 25 Ground to Overhead light weight
LVL1: 400m runs, 35 reps 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd		 6m 37s
Performed as RX
Joseph Lalonde 07/09/2014 Premier Martial Arts/Grand River CrossFit 07/09/2014 5x3min AMRAPS, 1min Break between
3 Power cleans 115/75lbs
6 Pull-ups
9 Sit-ups

Post total reps from all rounds!
LVL1M 3x3min, light weight, mod pull-ups
LVL1: 4x3min, 95/55lbs, mod pull-ups
LVL2: 105/65lbs, mod pull-ups
LvL3: RX'd		 387 reps
Performed as RX
Joseph Lalonde 07/08/2014 Premier Martial Arts/Grand River CrossFit 07/08/2014 Push Press
5-5-5-5-5

Post heaviest load.		 180 lbs
Performed as RX
Joseph Lalonde 07/07/2014 Premier Martial Arts/Grand River CrossFit 07/07/2014 3 rounds for time:
500m Row
10 Kettle bell swings 50/35lbs
10 V-sits

Post time!
LVL1M: 2 rounds,250m, light weight, sit-ups
LVL1: 3 rounds, 400m, 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd		 8m 14s
Performed as RX
Joseph Lalonde 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 56 rounds 0 reps
Performed as RX
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