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Joseph Lalonde 11/26/2012 Premier Martial Arts/Grand River CrossFit 11-26-2012 10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders

LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Push-Press
5-5-5-5-5
 7 rounds 25 reps
Performed as RX
Joseph Lalonde 11/24/2012 Premier Martial Arts/Grand River CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LVL1M: 25 reps each, Asst. Pull-ups
LVL1: 50 reps each, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 20m 56s
Performed as RX
Joseph Lalonde 11/21/2012 Premier Martial Arts/Grand River CrossFit Deck of Cards-Challenge of the Week Nov 19-24 Deck of Cards: 20min to get through as many cards as possible!
Hearts= Thrusters 75lbs/45lbs
Diamonds= Pull-ups
Clubs= Sumo Deadlift Highpull 75/55
Spades= Box Jumps 24"/20"
Joker= 400m run

LVL1M: 10min, 55lbs/35lbs, assited Pull-ups,20"/16"
LVL1: 15min, assisted Pull-ups
LVL2: Assisted Pull-ups
LVL3: RX'd

Your score is the number of cards you complete!

 35 reps
Performed as RX
Joseph Lalonde 11/19/2012 Premier Martial Arts/Grand River CrossFit 11-19-2012 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds

Strength Development
Shoulder Press
5-5-5-5-5
 7 rounds 5 reps
Performed as RX
Joseph Lalonde 11/16/2012 Premier Martial Arts/Grand River CrossFit 11-16-2012 Intervals
Run 6x400m
Rest 2 minutes between intervals

Post fastest interval.

LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd sub. 1:40


 1m 29s
Performed as RX
Joseph Lalonde 11/15/2012 Premier Martial Arts/Grand River CrossFit 11-15-2012 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, light weight
LVL2: 115lbs/65lbs
LVL3: RX'd

 6m 30s
Performed as RX
Joseph Lalonde 11/14/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 11-14-2012 7 rounds of:
1 Rope Climb
10 Wall Balls 20lbs/15lbs
15 KB Swings 50lbs/35lbs
20 Double Unders

LVL1M: 4 rounds, mod.climb, light DB swings, Double skips
LVL1: 5 rounds, mod. climb, triple skips
LVL2: RX'd
LVL3: RX'd

Skill Development
Work on any skills
 15m 59s
Performed as RX
Joseph Lalonde 11/12/2012 Premier Martial Arts/Grand River CrossFit Rememberance Day Hero WOD 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

LVL1M: Floor Pike Push-ups, Triceps dips
LVL1: Box Pike Push-ups, Triceps dips
LVL2: Wall facing HSPU's, Bar dips
LVL3: RX'd
 12m 15s
Performed as RX
Joseph Lalonde 11/05/2012 Premier Martial Arts/Grand River CrossFit 11-05-2012 21-15-9 reps of:
Burpee tuck jumps
Pull-ups
Sit-ups

LVL1M: Burpees, Jumping Pull-ups
LVL1: Burpees, Band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 7m 58s
Performed as RX
Joseph Lalonde 10/30/2012 Premier Martial Arts/Grand River CrossFit 10-30-2012 Back Squat
5-5-5-5-5

Post heaviest load.

Skill Development
Overhead Squat Light Weight Technique
3x10
 205 lbs
Performed as RX
Joseph Lalonde 10/29/2012 Premier Martial Arts/Grand River CrossFit 10-29-2012 5 Rounds for time of:

10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups
Compare to February 14, 2012

LVL1M: 3rounds, 65lbs/45lbs, 20/16
LVL1: 4rounds, 75lbs/55lbs, 24/16
LVL2: RX'd
LVL3: RX'd 28/24

Strength Development
Shoulder Press
5-5-5-5-5		 6m 58s
Performed as RX
Joseph Lalonde 10/26/2012 Premier Martial Arts/Grand River CrossFit 10-26-2012 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24"

Skill/Strength Development
Dips(Bar, Ring, or Parrellets)
3x8		 6m 42s
Performed as RX
Joseph Lalonde 10/25/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #8 10 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Work on any weakness.		 10m 57s
Performed as RX
Joseph Lalonde 10/24/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #7 For Time:
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"

LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd

Work on Any Skills		 17m 22s
Performed as RX
Joseph Lalonde 10/23/2012 Premier Martial Arts/Grand River CrossFit 10-23-2012 Front Squat
5-5-5-5-5

Post heaviest load

Skill Development
Planche Push-ups
3x10		 165 lbs
Performed as RX
Joseph Lalonde 10/22/2012 Premier Martial Arts/Grand River CrossFit 10-22-2012 Tabata Double-Unders

8x20sec on/10sec off of Double-Unders

Score is the lowest reps of any set.

All levels: Attempts count!

Strength Development
Shoulder Press
5-5-5-5-5		 21 reps
Performed as RX
Joseph Lalonde 10/19/2012 Premier Martial Arts/Grand River CrossFit 10-19-2012 For Time:
500m Row
400m Run
20 Push-ups
30 Sit-ups
40 Squats
400m Run
500m Row

LVL1m: 250m, 200m, 10,20,30 reps
LVL1: 250m, 200m, 10,20,30 reps, 200m, 250m
LVL2: RX'd
LVL3: RX'd

Strength Development
Power Cleans
5-5-5-5-5		 10m 01s
Performed as RX
Joseph Lalonde 10/18/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout#6 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
 3m 28s
Performed as RX
Joseph Lalonde 10/17/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #5 21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories

LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5
 8m 00s
Performed as RX
Joseph Lalonde 10/16/2012 Premier Martial Arts/Grand River CrossFit 10-16-2012 Push Press
5-5-5-5-5

Post Heaviest Load

Skill Development
Overhead Squat
3x10 light weight technique work
 155 lbs
Performed as RX
Joseph Lalonde 10/15/2012 Premier Martial Arts/Grand River CrossFit 10-15-2012 5 Rounds for Time:
Run 200m
20 Wall Balls 20lbs/15lbs
20 Slam Balls 20lbs/15lbs

LVL1M: 3 rounds, 15reps each
LVL1: 3 rounds, 20reps each
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5
 14m 04s
Performed as RX
Joseph Lalonde 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 7 rounds 30 reps
Performed as RX
Joseph Lalonde 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 422 reps
Performed as RX
Joseph Lalonde 10/08/2012 Premier Martial Arts/Grand River CrossFit Happy Thanksgiving WOD 6 Rounds for time of:
10 Push-ups
10 Squats
10 Sit-ups

LVL1M: 4 rounds
LVL1: 5 rounds
LVL2: RX'd
LVL3: RX'd
 4m 39s
Performed as RX
Joseph Lalonde 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 4m 41s
Performed as RX
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