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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 01/30/2013 Premier Martial Arts/Grand River CrossFit 01-30-2013 5 Rounds for Time:
1 Rope Climb
10 Pull-ups
20 Sit-ups
30 Decline Push-ups

LVL1M: 3 rounds, Jump Pull-ups
LVL1: 4 rounds, Band Assist pullups
LVL2: Band Assist Pull-ups
LVL3: RX'd		 14m 12s
Performed as RX
Joseph Lalonde 01/16/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 14-19 5 Rounds for Time:
10 Burpees
10 Push-ups
10 Mountain Climbers (per leg)
10 Sit-ups
10 Squats

LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd + Burpee Tuck Jumps		 8m 35s
Performed as RX
Joseph Lalonde 01/10/2013 Premier Martial Arts/Grand River CrossFit 01-10-2013 10x250m Row
or
10x200m Run
1min rest Between

Record fastest interval.		 0m 50s
Performed as RX
Joseph Lalonde 01/09/2013 Premier Martial Arts/Grand River CrossFit Matt's Mash Up! 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups

LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs		 6m 13s
Performed as RX
Joseph Lalonde 01/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 7-12, 2013 10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders

LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd 		7 rounds 0 reps
Performed as RX
Joseph Lalonde 01/07/2013 Premier Martial Arts/Grand River CrossFit 01-07-2013 3 Rounds for Time of:
6 Clean and Jerk 115lbs/75lbs
400m Run

LVL1M: light weight 200m run
LVL1: 95lbs/55lbs
LVL2:RX'd
LVL3: RX'd sub. 10Min		 6m 59s
Performed as RX
Joseph Lalonde 01/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-5, 2013 For Time:
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats

LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
 3m 59s
Performed as RX
Joseph Lalonde 01/03/2013 Premier Martial Arts/Grand River CrossFit 01-03-2012 3 Rounds for Time of:
200m Run
20 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 10 push-ups, 10 sit-ups
LVL1: 15 Push-ups, 15 sit-ups
LVL2: RX'd
LVL3: RX'd
 6m 17s
Performed as RX
Joseph Lalonde 01/02/2013 Premier Martial Arts/Grand River CrossFit 01-02-2013 7 Rounds for time of:
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees

LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
 14m 33s
Performed as RX
Joseph Lalonde 12/27/2012 Premier Martial Arts/Grand River CrossFit Workout of the Week for Dec 27-29, 2012 14min AMRAP of:
3 Burpees
6 Push-press 85lbs/65lbs/6 Pull-ups

Each round alternate between Push-press and Pull-ups. Post rounds and reps completed.

LVL1M: 7min, light weight, asst. Pull-ups
LVL1: 10min, 75lbs/55lbs, asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 22 rounds 0 reps
Performed as RX
Joseph Lalonde 12/20/2012 Premier Martial Arts/Grand River CrossFit 12-20-2012 For Time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

LVL1M: 200m runs, 25 reps each, Jump Pull-ups
LVL1: 400m runs, 35 reps each, band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 15m 08s
Performed as RX
Joseph Lalonde 12/19/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 17-21, 2012 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75		 5m 08s
Performed as RX
Joseph Lalonde 12/17/2012 Premier Martial Arts/Grand River CrossFit 12-17-2012 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min

Stength Development
Deadlift
5-5-5-5-5

 10m 43s
Performed as RX
Joseph Lalonde 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 328 reps
Performed as RX
Joseph Lalonde 12/13/2012 Premier Martial Arts/Grand River CrossFit 12-13-2012 30sec on:30sec rest for 6 rounds of:
KB swings 50lbs/35lbs
Knees to Elbows
Box Jumps 24/20
Post total number of reps for all rounds.

LVL1M: 3 rounds, 35lbs/20lbs, Hanging knee raise, 20/16
LVL1: 5 rounds, 45lbs DB/30lb DB, knees to chest
LVL2: RX'd
LVL3: RX'd + Toes to bar, 28/24

Strenght Development
Front Squat
5-5-5-5-5		 236 reps
Performed as RX
Joseph Lalonde 12/12/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 12-10 to 12-15 "Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Score is lowest number of reps in each exer. added together.

LVL1M: Jumping Pull-ups, 4 rounds of each exercise
LVL1: Band Assist Pull-ups,6 rounds of each exercise
LVL2: Band Assist Pull-ups
LVL3: RX'd

 54 reps
Performed as RX
Joseph Lalonde 12/11/2012 Premier Martial Arts/Grand River CrossFit 12-11-2012 Snatch Grip Deadlift
5-5-5-5-5

Post heaviest load.

Skill Development
Work on Kipping Pull-up movement
 225 lbs
Performed as RX
Joseph Lalonde 12/10/2012 Premier Martial Arts/Grand River CrossFit 12-10-2012 For time:
100 Squats
15 foot Rope climb, 4 ascents
75 Squats
15 foot Rope climb, 3 ascents
50 Squats
15 foot Rope climb, 2 ascents
25 Squats
15 foot Rope climb, 1 ascents

LVL1: 50-25 squats, 2-1 modified climbs
LVL1: 75-50-25 squats, 3-2-1 modified climbs
LVL2: Modified climbs
LVL3: RX'd

Strength Development
Shoulder Press
5-5-5-5-5		 9m 49s
Performed as RX
Joseph Lalonde 12/06/2012 Premier Martial Arts/Grand River CrossFit 12-06-2012 10-9-8-7-6-5-4-3-2-1 Reps for time:
Burpees
Squats

LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Power Snatch
5-5-5-5-5		 3m 59s
Performed as RX
Joseph Lalonde 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 16 reps
Performed as RX
Joseph Lalonde 12/04/2012 Premier Martial Arts/Grand River CrossFit 12-04-2012 Back Squat
3-3-3-3-3-3-3

Post heaviest load.

Skill Development
Work on Any Skill.		 215 lbs
Performed as RX
Joseph Lalonde 11/30/2012 Premier Martial Arts/Grand River CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Power Clean
5-5-5-5-5		 8m 19s
Performed as RX
Joseph Lalonde 11/29/2012 Premier Martial Arts/Grand River CrossFit 11-29-2012 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/20lbs
10 Box Jumps

LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"

Strength Development
Front Squat
5-5-5-5-5
 5m 00s
Performed as RX
Joseph Lalonde 11/28/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 26-Dec 1, 2012 LVL3
6min AMRAP of:
15 Box Overs 28"/24"
10 Handstand Push-ups
20 OH Walking Lunges 35lbs/25/lbs

Post rounds and reps.		 3 rounds 3 reps
Performed as RX
Joseph Lalonde 11/27/2012 Premier Martial Arts/Grand River CrossFit 11-27-2012 Deadlift
5-5-3-3-1

Post heaviest load.

Skill Development
Work on Rope Climb!
 317 lbs
Performed as RX
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