Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 04/27/2013 Premier Martial Arts/Grand River CrossFit 04-27-2013 3 Rounds for Time:
20 Pull-ups
20 Push-ups
20 Burpees
20 Squats
20 Walking lunge steps

LVL1M: 2 rounds, 10 reps each, asst. pull-ups
LVL1: 2 rounds, full reps, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 15m 11s
Performed as RX
Joseph Lalonde 04/26/2013 Premier Martial Arts/Grand River CrossFit 04-26-2013 100 Box Jumps for Time
24/20

LVL1M: 50 Step ups 20/16
LVL1: 75 @ 20/16
LVL2: RX'd
LVL3: RX'd		 4m 58s
Performed as RX
Joseph Lalonde 04/25/2013 Premier Martial Arts/Grand River CrossFit 04-25-2013 4 Rounds for Time of:
250m Row
10 KB Swings 50/35lbs
8 Push Press 85/55lbs

LVL1M: 2 rounds, 35/20lbs KB, light weight push press
LVL1: 40/25lbs, 75/45lbs push press
LVL2: RX'd
LVL3: RX'd sub 16min		 7m 50s
Performed as RX
Joseph Lalonde 04/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 22-27, 2013 "Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 6m 12s
Performed as RX
Joseph Lalonde 04/20/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 15-19, 2013 Power Clean
Accumulate 5000lbs(men), 3000lbs(women)
Pick your load and get to the goal weight as
quickly as possible. You can't change weight after
starting! Record number of reps and load used.

LVL1M: 2000lbs men, 1000lbs women
LVL1: 3000lbs men, 1500lbs women
LVL2: RX'd
LVL3: RX'd 		2m 47s
Performed as RX
Joseph Lalonde 04/19/2013 Premier Martial Arts/Grand River CrossFit 04-19-2013 4 Rounds for Time:
10 Push-ups
10 OH Walking Lunges 35/25lbs
10 Sit-ups
10 OH Walking Lunges
10 Burpees
10 OH Walking Lunges

LVL1M: 2 rounds, no weight
LVL1: 3 rounds, 25/15lbs
LVL2: RX'd
LVL3: RX'd		 8m 45s
Performed as RX
Joseph Lalonde 04/18/2013 Premier Martial Arts/Grand River CrossFit 04-18-2013 10min AMRAP of:
10 KB Swings 50/35lbs
200m Run
10 Sit-ups

LVL1M: 5min, 35/20lbs
LVL1: 8min, 45/25lbs
LVL2: RX'd
LVL3: RX'd		 6 rounds 10 reps
Performed as RX
Joseph Lalonde 04/15/2013 Premier Martial Arts/Grand River CrossFit 04-15-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: RX'd
LVL3: RX'd + 28/24 box		 8m 32s
Performed as RX
Joseph Lalonde 04/13/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 8-13, 2013 CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 56 rounds 0 reps
Performed as RX
Joseph Lalonde 04/12/2013 Premier Martial Arts/Grand River CrossFit 04/12/2013 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 6m 54s
Performed as RX
Joseph Lalonde 04/10/2013 Premier Martial Arts/Grand River CrossFit 04/10/2013 Split Jerk
5-5-5-5-5

Post heaviest load.		 155 lbs
Performed as RX
Joseph Lalonde 04/08/2013 Premier Martial Arts/Grand River CrossFit 04/08/2013 4 Rounds for Time of:
10 Box Jumps 24/20
15 Wall Balls 20/15lbs
20 Double Unders

LVL1M: 2 rounds, 20/16 step ups, single skips
LVL1: 3 rounds, 20/16 box jumps, double skips
LVL2: triple skips
LVL3: RX'd		 7m 20s
Performed as RX
Joseph Lalonde 04/06/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 1-6, 2013 CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 66 reps
Performed as RX
Joseph Lalonde 04/03/2013 Premier Martial Arts/Grand River CrossFit 04/13/2013 4 Rounds for Time of:
200m Run
20 Kettle Bell Swings 50/35lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: RX'd
LVL3: RX'd 		6m 20s
Performed as RX
Joseph Lalonde 04/02/2013 Premier Martial Arts/Grand River CrossFit 04/02/2013 3 Rounds for Time of:
250m Row
7 Power Snatch 95/65lbs
10 Toes to Bar

LVL1M: light weight, hanging knee raise
LVL1: 75/45lbs, knees to chest
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 6m 27s
Performed as RX
Joseph Lalonde 03/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week March 25-30, 2013 CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Post total reps. Scale as needed.		 240 reps
Performed as RX
Joseph Lalonde 03/28/2013 Premier Martial Arts/Grand River CrossFit 03-28-2013 10min AMRAP of:
5 Push Press @70% of Strict Press 1RM
10 Sit-ups

LVL1M: 7min, light weight, Push-ups
LVL1: light weight
LVL2: RX'd
LVL3: RX'd + 75% of 1RM		 15 rounds 0 reps
Performed as RX
Joseph Lalonde 03/26/2013 Premier Martial Arts/Grand River CrossFit 03-26-2013 3 Rounds for Time of:
400m Run
12 Deadlifts @ BW

LVL1M: 200m run, light weight
LVL1: 70% BW
LVL2: RX'd
LVL3: RX'd +10lbs		 7m 17s
Performed as RX
Joseph Lalonde 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-25-2013 5 Rounds for Time of:
8 Dips
12 Box Jumps 24/20
16 Sit-ups

LVL1M: 3 rounds, push-ups, 20/16
LVL1: Asst. Dips
LVL2: RX'd
LVL3: RX'd		 6m 26s
Performed as RX
Joseph Lalonde 03/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 1-23, 2013 CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24"/20" box

Scale as needed. Post total reps.		 188 reps
Performed as RX
Joseph Lalonde 03/22/2013 Premier Martial Arts/Grand River CrossFit 03-22-2013 Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
For Time:

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 10m 26s
Performed as RX
Joseph Lalonde 03/22/2013 Premier Martial Arts/Grand River CrossFit 03-22-2013 Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders
For Time:

LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 10m 26s
Performed as RX
Joseph Lalonde 03/20/2013 Premier Martial Arts/Grand River CrossFit 03-20-2013 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 27, 2012

LVL1M: light weight, Asst. Pull-ups, 20/16
LVL1: 50% BW, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 5m 07s
Performed as RX
Joseph Lalonde 03/19/2013 Premier Martial Arts/Grand River CrossFit 03-19-2013 10x1min on/1min off Rowing
Cover max distance

Post total distance.		 2,667 m
Performed as RX
Joseph Lalonde 03/18/2013 Premier Martial Arts/Grand River CrossFit 03-18-2013 4 Rounds for Time of:
10 Ring Pull-ups
10 Handstand Push-ups

LVL1M: ring rows, push-ups
LVL1: ring rows, pike push-ups
LVL2: Ring rows, wall facing HSPU's
LVL3: RX'd 		5m 28s
Performed as RX
Previous 1...67891011121314...16Next