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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 03/12/2013 Premier Martial Arts/Grand River CrossFit 03-12-2013 Row 5min for Calories

Post total calories.		 89 reps
Performed as RX
Joseph Lalonde 03/11/2013 Premier Martial Arts/Grand River CrossFit 03-11-2013 4 Rounds for Time of:
5 Ground to Overhead 95/65lbs
10 Sit-ups
15 Air Squats

LVL1M: light weight
LVL1: 75/55lbs
LVL2: RX'd
LVL3: RX'd		 3m 20s
Performed as RX
Joseph Lalonde 03/09/2013 Premier Martial Arts/Grand River CrossFit 03-09-2013 5 Rounds for Time of:
200m Run
10 Wall Balls 20/15lbs
15 Sit-ups

LVL1M: 2 rounds, yellow & red targets
LVL1: Yellow & Red targets
LVL2: RX'd
LVL3: RX'd sub 9min		 9m 15s
Performed as RX
Joseph Lalonde 03/08/2013 Premier Martial Arts/Grand River CrossFit 03-08-2013 5 Rounds for Time of:
10 Calorie Row
10 Push Press 85/55lbs

LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd		 5m 11s
Performed as RX
Joseph Lalonde 03/07/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 4-9, 2013 Hope For Kenya
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

LVL1M: 6min, 25 squats, 15 push-ups, 7 asst. pull-ups
LVL1: 10min, asst. pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 3 rounds 93 reps
Performed as RX
Joseph Lalonde 03/04/2013 Premier Martial Arts/Grand River CrossFit 03-04-2013 10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 40/25lbs
LVL2: RX'd
LVL3: RX'd		 11 rounds 25 reps
Performed as RX
Joseph Lalonde 03/01/2013 Premier Martial Arts/Grand River CrossFit 03-01-2013 Run 400m
1min Rest
Run 800m
2min Rest
Run 400m

Post Total time including breaks		 9m 45s
Performed as RX
Joseph Lalonde 02/28/2013 Premier Martial Arts/Grand River CrossFit 02-28-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Squats

LVL1M: 5-1 reps
LVL1: 7-1 reps
LVL2: RX'd
LVL3: RX'd		 3m 58s
Performed as RX
Joseph Lalonde 02/26/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 25-Mar 2, 2013 15min AMRAP of:
250m Row
12 Push-ups
14 Wall-balls 20/15lbs

LVL1M: 7min
LVL1: 10min
LVL2: RX'd
LVL3: RX'd		 6 rounds 1 reps
Performed as RX
Joseph Lalonde 02/25/2013 Premier Martial Arts/Grand River CrossFit 02-25-2013 4 rounds for time of:
400m Run
10 Knees to Elbows
10 Pull-ups

LVL1M: 2 rounds, 200m, Hang knee raise, asst. Pull-ups
LVL1: 3 rounds, Hang knee raise, asst. pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 11m 33s
Performed as RX
Joseph Lalonde 02/23/2013 Premier Martial Arts/Grand River CrossFit 02-23-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 120 lbs
Performed as RX
Joseph Lalonde 02/22/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 18-23, 2013 "NIcole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

LVL1M: 10min, asst. pull-ups
LVL1: 15min, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 6 rounds 92 reps
Performed as RX
Joseph Lalonde 02/21/2013 Premier Martial Arts/Grand River CrossFit 02-21-2013 3 Rounds For Time of:
200m Run
12 Power Cleans 95/65lbs
12 Box Jumps 24/20

LVL1M: lightweight, 20/16
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 6m 30s
Performed as RX
Joseph Lalonde 02/20/2013 Premier Martial Arts/Grand River CrossFit 02-20-2013 4 rounds for time of:
15 Squats
10 KB Swings 50/35lbs
5 V-sits
Post Time.

LVL1M: 3 rounds, light DB's, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: RX'd
LVL3: RX'd sub 5min		 3m 24s
Performed as RX
Joseph Lalonde 02/16/2013 Premier Martial Arts/Grand River CrossFit 02-16-2013 For time:
Buy In: 500m Row
30 Push-press @ 60% BW
Cash Out: 400m Run

LVL1M: 250m row, light weight, 200m run
LVL1: 50% Body weight
LVL2: RX'd
LVL3: RX'd + 65%		 5m 07s
Performed as RX
Joseph Lalonde 02/13/2013 Premier Martial Arts/Grand River CrossFit 02-13-2013 Thrusters
5-5-5-5-5

Post heaviest load.		 135 lbs
Performed as RX
Joseph Lalonde 02/12/2013 Premier Martial Arts/Grand River CrossFit 02-12-2013 3x3min Running, 3min Rest
Post Total distance added together		 1.25 mi
Performed as RX
Joseph Lalonde 02/11/2013 Premier Martial Arts/Grand River CrossFit 02-11-2013 12min AMRAP of:
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats

LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd		 20 rounds 9 reps
Performed as RX
Joseph Lalonde 02/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 4-9, 2013 30-20-10 reps of:
Back Squat 95/65lbs
Toes To Bar
Calorie Row

LVL1M: light weight, hang knee raise
LVL1: 85/55lbs, knees to chest
LVL2: RX'd
LVL3: RX'd + 115/85lbs		 11m 10s
Performed as RX
Joseph Lalonde 02/08/2013 Premier Martial Arts/Grand River CrossFit 02-08-2013 5 rounds for time of:
200m Run
20 Wall-balls 20/15lbs

LVL1M: 2 rounds, Red & Yellow targets
LVL1: 3 rounds, Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd		 10m 57s
Performed as RX
Joseph Lalonde 02/07/2013 Premier Martial Arts/Grand River CrossFit 02-07-2013 10min AMRAP of:
4 Knees to Elbows
6 Push-ups
8 Sit-ups
Post total rounds.

LVL1M: 7min, hang knee raise
LVL1: Knees to chest
LVL2: RX'd
LVL3: RX'd		 15 rounds 0 reps
Performed as RX
Joseph Lalonde 02/05/2013 Premier Martial Arts/Grand River CrossFit 02-05-2013 3 rounds for time of:
20 Squats
15 Sit-ups
10 Push-ups
250m Row

No modifications.		 5m 49s
Performed as RX
Joseph Lalonde 02/04/2013 Premier Martial Arts/Grand River CrossFit 02-02-2013 8min AMRAP of:
4 Handstand Push-ups
8 KB Swings 50/35lbs
12 Sit-ups
16 Double Unders

LVL1M: decline push-ups, light dumbbell, single skips
LVL1: Pike push-ups, 35/20lbs, double skips
LVL2: Wall facing push-ups, triple skips
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Joseph Lalonde 02/02/2013 Premier Martial Arts/Grand River CrossFit 02/02/2013 10-9-8-7-6-5-4-3-2-1 reps of:
Body Weight Deadlift
Box Jumps 24/20

LVL1M: 5-1 reps, light weight, 20/16
LVL1: 8-1 reps, 60% BW
LVL2: RX'd
LVL3: RX'd +28/24 Box		 6m 31s
Performed as RX
Joseph Lalonde 01/31/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 28- Feb 2 4 Rounds for Time of:
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20

LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 7m 10s
Performed as RX
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