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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 6m 00s
Performed as RX
Joseph Lalonde 08/11/2012 Premier Martial Arts/Grand River CrossFit 08-11-2012 4 Rounds for Time of:
Run 400 meters
50 Sit Ups

Post time. Scale as needed.		 13m 45s
Performed as RX
Joseph Lalonde 08/08/2012 Premier Martial Arts/Grand River CrossFit 08-08-2012 8min AMRAP of:
3 Power Snatches 75lbs/45lbs
5 Box Jumps 24"/20"
8 V-Ups

Post rounds. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 9 rounds 0 reps
Performed as RX
Joseph Lalonde 08/07/2012 Premier Martial Arts/Grand River CrossFit 08-07-2012 2 Rounds for Reps of:
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

Keep Score by Total Number of Reps. Scale as needed.

Skill/Strength
Double Unders		 144 reps
Performed as RX
Joseph Lalonde 08/01/2012 Premier Martial Arts/Grand River CrossFit 08-01-2012 12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups

Post rounds. Scale as needed.

Skill/Strength
Shoulder Press
5-5-5-5-5		 12 rounds 3 reps
Performed as RX
Joseph Lalonde 07/24/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 5m 02s
Performed as RX
Joseph Lalonde 07/23/2012 Premier Martial Arts/Grand River CrossFit 07-23-2012 For Time:
10 Front Squats 95/65
1 Rope Climb
9 Front Squats
1 Rope Climb
8 Front Squats
1 Rope Climb............down to
1 Front Squat
1 Rope climb

Skill/Strength
Ring Rows
3x10		 8m 12s
Performed as RX
Joseph Lalonde 07/20/2012 Premier Martial Arts/Grand River CrossFit 07-20-2012 21-15-9 reps of:
Sumo-Deadlift Highpull 75/55
Handstand Push-ups

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 3m 57s
Performed as RX
Joseph Lalonde 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 10m 14s
Performed as RX
Joseph Lalonde 07/16/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 110 reps
Performed as RX
Joseph Lalonde 07/13/2012 Premier Martial Arts/Grand River CrossFit 07-13-2012 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans (Select Load)
Push-ups

Post time. Post load to notes. Scale as needed.

Skill/Strength
Kipping Pull-ups
3x8		 4m 33s
Performed as RX
Joseph Lalonde 07/11/2012 Premier Martial Arts/Grand River CrossFit 07-11-2012 For Time:
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011

Post time. Scale as needed.

Skill/Strength
Front Squat
5-5-5-5		 9m 22s
Performed as RX
Joseph Lalonde 07/10/2012 Premier Martial Arts/Grand River CrossFit 07-10-2012 For Time:
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run

Post time. Scale as needed.

Skill/Strength
Bench Press
5-5-5-5-5		 7m 01s
Performed as RX
Joseph Lalonde 07/09/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#3 10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups

Post rounds.

Skill/Strength
Double Unders
3x50		 9 rounds 27 reps
Performed as RX
Joseph Lalonde 07/05/2012 Premier Martial Arts/Grand River CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Record rounds and total reps of pull-ups.

Skill/Strength
Handstand Holds
3x30sec		 6 rounds 86 reps
Performed as RX
Joseph Lalonde 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 6 rounds 0 reps
Performed as RX
Joseph Lalonde 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 6 rounds 15 reps
Performed as RX
Joseph Lalonde 06/27/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time		 7m 06s
Performed as RX
Joseph Lalonde 06/26/2012 Premier Martial Arts/Grand River CrossFit Jesse Loves Tire Flips 15:00 AMRAP of:
10 tire flips
200M Run

Post rounds. Scale as needed.

Strength/Skill
Muscle-Up Progressions
 9 rounds 11 reps
Performed as RX
Joseph Lalonde 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 9 rounds 10 reps
Performed as RX
Joseph Lalonde 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 4 rounds 1 reps
Performed as RX
Joseph Lalonde 06/19/2012 Premier Martial Arts/Grand River CrossFit 06-19-2012 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
200m Run

Post time. Scale as needed.

Skill Development
Box Jumps
3x10		 5m 56s
Performed as RX
Joseph Lalonde 06/18/2012 Premier Martial Arts/Grand River CrossFit 06-18-2012 For time:
60 push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees
Compare to March 22, 2012

Post time. Scale as needed.

Strength development
Deadlift
5-5-5-5-5		 6m 12s
Performed as RX
Joseph Lalonde 06/13/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 338 reps
Performed as RX
Joseph Lalonde 06/13/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 338 reps
Performed as RX
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