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Joseph Lalonde 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 11m 38s
Performed as RX
Joseph Lalonde 09/29/2012 Premier Martial Arts/Grand River CrossFit 09-29-2012 21-15-9-3 reps for time of:
Hand Release Push-ups
Toes to Bar

LVL1M: 15-9-3, Hanging knee raise
LVL1: Knees to Chest
LVL2: Knees to Elbows
LVL3: RX'd

Skill/Strength Development
Work on Completing LVL skills
 4m 25s
Performed as RX
Joseph Lalonde 09/26/2012 Premier Martial Arts/Grand River CrossFit 09-26-2012 Nyree's Happy Birthday WOD

Buy in:
37 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders

LVL1M: No Burpees, Front Squat 65/45,DB Swings, Single Skips
LVL1: 75/5lbs, Triple Skips
LVL2: RX'd
LVL3: RX'd Sub 12min		 15m 36s
Performed as RX
Joseph Lalonde 09/25/2012 Premier Martial Arts/Grand River CrossFit 09-25-2012 10 Rounds of:
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ BW
Sit-ups (Get as many sit-ups as you can before the 2min is up)
30 sec break between rounds.

Score is the total number of sit-ups performed over 10 rounds.
LVL1M: 5 rounds, 1/2 BW
LVL1: 7 rounds, 3/4 BW
LVL2: RX'd
LVL3: Rx'd plus 10lbs

Skill/Strength Development
Work on any Skill or Weakness
 218 reps
Performed as RX
Joseph Lalonde 09/24/2012 Premier Martial Arts/Grand River CrossFit 09-24-2012 4 Rounds for Time of:
5 Handstand Push-ups
10 Overhead Walking Lunges 45lbs/35lbs
20 Wall-Balls 20lbs/15lbs

LVL1M: 2 rounds, Decline Push-ups, 25/15lbs, Low Target
LVL1: 3 rounds, Pike Push-ups, 35/25lbs, Low Target
LVL2: RX'd
LVL3: RX'd sub. 7min

Skill Development
Rope climb x5
 7m 10s
Performed as RX
Joseph Lalonde 09/21/2012 Premier Martial Arts/Grand River CrossFit 09-21-2012 4 rounds for time of:
3 Rope Climbs
30 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 15reps each, Modified rope climb
LVL1: 3 rounds, modified rope climb
LVL2: RX'd
LVL3: RX'd sub. 12min

Skill Development
Work on weaknesses
or Skill requirements.
 15m 22s
Performed as RX
Joseph Lalonde 09/19/2012 Premier Martial Arts/Grand River CrossFit 09-19-2012 8 Rounds for Max Reps of:
Hang Power Clean 115lbs/75lbs, 20sec
10sec rest
Push Press 115lbs/75lbs, 20sec
10sec rest

Post total number of reps.
LVL1M: 4 rounds lightweight
LVL1: 6 rounds 75lbs/45lbs
LVL2: RX'd
LVL3: RX'd

Skill Development
Box Jumps
3x10		 116 reps
Performed as RX
Joseph Lalonde 09/14/2012 Premier Martial Arts/Grand River CrossFit 09-14-2012 5 Rounds for time of:
10 Tire Flips
400m Sandbag carry 40lbs/30lbs

LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
 13m 35s
Performed as RX
Joseph Lalonde 09/12/2012 Premier Martial Arts/Grand River CrossFit Jesse's Bear Complex 30 Reps for Time of the Following:
Front Squat, Push Press, Back Squat,
Behind the Neck Push Press = 1 rep

Choose Weight. Bar cannot touch floor until one rep is completed.
LVL1M: 10 reps
LVL1: 20 reps
LVL2: RX'd
LVL3: RX'd Sub. 10min

Skill/Strength
Work on weaknesses or skills
 7m 10s
Performed as RX
Joseph Lalonde 09/10/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

LVL1M:30-20-10 Triple Skips
LVL1: 40-30-20-10 Triple Skips
LVL2: RX'd
LVL3: RX'd Sub. 8min
Post Time

Strength Development
Overhead Walking Lunge
3x10		 6m 51s
Performed as RX
Joseph Lalonde 09/07/2012 Premier Martial Arts/Grand River CrossFit 09-07-2012 10 Rounds for Time:
10 Hand Release Push-ups
10 Sit-ups
10 Squats

LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups

Strength Development
Deadlift
5-5-5-5-5
 9m 17s
Performed as RX
Joseph Lalonde 09/05/2012 Premier Martial Arts/Grand River CrossFit 09-05-2012 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min

Strength Development
Behind the Neck Jerk
5-5-5-5-5
 5m 44s
Performed as RX
Joseph Lalonde 09/04/2012 Premier Martial Arts/Grand River CrossFit 09-04-2012 4 Rounds for Time:
8 Sumo-Deadlift Highpulls 75lbs/55lbs
10 Ab-Rollouts

LVL1M: 3r, Lightweight
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 8min

Post Time

Skill Development
Rope Climb
5X
 3m 50s
Performed as RX
Joseph Lalonde 08/31/2012 Premier Martial Arts/Grand River CrossFit 08-31-2012 6 Rounds for time:
6 Tire Flips
6 Jumps in and out of tire
100m Run

LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub 8min
 4m 58s
Performed as RX
Joseph Lalonde 08/29/2012 Premier Martial Arts/Grand River CrossFit Skyler's Hate Fest 3 rounds for Time of:
15 Burpees
10 Thrusters 95lbs/65lbs
5 Box Jumps 28"/24"
250m Row

LVL1M: 5 reps each, step-ups 45lbs/35lbs
LVL1: 10 burpees, 24"/20" Box 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 13min

Skill Development
Any Weakness
 11m 09s
Performed as RX
Joseph Lalonde 08/27/2012 Premier Martial Arts/Grand River CrossFit 08-27-2012 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.

Skill Development
Double Unders
 9 rounds 0 reps
Performed as RX
Joseph Lalonde 08/24/2012 Premier Martial Arts/Grand River CrossFit 08-24-2012 3-5-7-9 reps of:
Clean and Jerk 115lbs/75lbs
Toes to Bar

Post time. Scale as needed.

Skill/Strength
Snatch Balance
Use Bar 3x10		 3m 34s
Performed as RX
Joseph Lalonde 08/23/2012 Premier Martial Arts/Grand River CrossFit 08-23-2012 6 Rounds
Max Reps Handstand Push-ups
Max Reps Strict Pull-ups

Post total reps
Rest as needed between rounds. This is not timed.

Skill/Strength
Work on any weakness		 137 reps
Performed as RX
Joseph Lalonde 08/22/2012 Premier Martial Arts/Grand River CrossFit 08-22-2012 15min AMRAP of:
10 Kettlebell swings, 50lbs/35lbs
10 Box jumps, 24"/20"
10 Ring dips

Post rounds and reps. Scale as needed.

Skill/Strength
Handstand Hold
30sec x 3		 9 rounds 8 reps
Performed as RX
Joseph Lalonde 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 6m 21s
Performed as RX
Joseph Lalonde 08/20/2012 Premier Martial Arts/Grand River CrossFit 08-20-2012 Five rounds for time of:
5 Deadlifts (Choose Weight)
10 Burpees

Post time. Scale as needed.

Skill/Strength
Rope Climb		 4m 37s
Performed as RX
Joseph Lalonde 08/18/2012 Premier Martial Arts/Grand River CrossFit 08-18-2012 Running Day

4x400m
3min Rest between

Post fastest interval. Scale as needed.		 1m 15s
Performed as RX
Joseph Lalonde 08/17/2012 Premier Martial Arts/Grand River CrossFit 08-17-2012 Deck of Cards Workout

Each face card is worth 10 reps. Aces are 11 reps. Jokers are 10 Burpees
Diamonds: Squats
Hearts: Sit-ups
Clubs: Push-ups
Spades: Jumping Jacks

Post time to complete full deck of Cards.		 13m 00s
Performed as RX
Joseph Lalonde 08/15/2012 Premier Martial Arts/Grand River CrossFit 08-15-2012 For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank

Post total time. Scale as needed		 6m 11s
Performed as RX
Joseph Lalonde 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 13m 00s
Performed as RX
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