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Joseph Lalonde 05/03/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 28-May 3, 2014 10min to Complete as much as possible of:
Buy In: 4 rope climbs
Followed by 7 rounds of:
5 Hang Power cleans 95/65lbs
10 Sit-ups
Cash Out: 4 rope climbs

Perfect score is 118 reps. Post total reps completed. RX'd athletes receive 1 extra rep for every 10 seconds they have left on the clock!

LVL1M: mod. rope climb, light weight
LVL1: mod. rope climb, 75/45lbs
LVL2: mod. rope climb, 85/55lbs
LVL3: RX'd		 146 reps
Performed as RX
Joseph Lalonde 04/29/2014 Premier Martial Arts/Grand River CrossFit 04/29/2014 Strict Shoulder Press
5-5-3-3-1

Post heaviest load.
 170 lbs
Performed as RX
Joseph Lalonde 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		3m 27s
Performed as RX
Joseph Lalonde 04/23/2014 Premier Martial Arts/Grand River CrossFit 04/23/2014 3 rounds for time:
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post time!
LVL1M: 1 round.
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 8m 15s
Performed as RX
Joseph Lalonde 04/21/2014 Premier Martial Arts/Grand River CrossFit 04/21/2014 5 rounds for time;
5 Deadlifts 225/155
25 Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 155/95lbs
LVL2: 205/135lbs
LVL3: RX'd		 4m 31s
Performed as RX
Joseph Lalonde 04/21/2014 Premier Martial Arts/Grand River CrossFit 04/21/2014 5 rounds for time;
5 Deadlifts 225/155
25 Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 155/95lbs
LVL2: 205/135lbs
LVL3: RX'd		 4m 31s
Performed as RX
Joseph Lalonde 04/17/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 14-17, 2014 For Time
250m Row
21 Sumo-Deadlift Highpulls 75/55lbs
250m row
21 Walking Lunges
250m Row
21 KB Swings 50/35lbs
250m Row
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 7m 23s
Performed as RX
Joseph Lalonde 04/16/2014 Premier Martial Arts/Grand River CrossFit Chelsea 04/16/2014 Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and reps!
LVL1: 10min, mod. pull-ups
LVL1: 15min, mod. pull-ups
LVL2: 20min, mod. pull-ups
LVL3: RX'd		 30 rounds 0 reps
Performed as RX
Joseph Lalonde 04/14/2014 Premier Martial Arts/Grand River CrossFit 04/14/2014 4 rounds for time:
10 Toes to Bar
15 Box Jumps
20 Wall-balls 20/15

Post time!
LVL1M: 2 rounds, Hang knee raise, 20/16"
LVL1: 3 rounds, Hang knee raise, 20/16"
LVL2: Knees to chest
LVL3: RX'd		 9m 37s
Performed as RX
Joseph Lalonde 04/12/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 7-12, 2014 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

Post Time:
LVL1M: 15 reps each, 20"/16", light weight
LVL1: 55/25lbs, 20"/16"
LVL2: 65/35lbs
LVL3: RX'd		 8m 16s
Performed as RX
Joseph Lalonde 04/09/2014 Premier Martial Arts/Grand River CrossFit 04/09/2014 For Time:
75 Squats
4 Rope climbs
50 Squats
2 Rope Climbs

Post Time!
LVL1M: 35 squats, 2 mod rope climbs, 25 squats, 1 mod rope climb
LVL1: 50 squats, mod rope climb, 35 squats, mod rope climb
LVL2: Mod rope climb
LVL3: RX'd		 4m 40s
Performed as RX
Joseph Lalonde 04/08/2014 Premier Martial Arts/Grand River CrossFit 04/08 Push Press
5-5-3-3-1

Post heaviest load.		 185 lbs
Performed as RX
Joseph Lalonde 04/07/2014 Premier Martial Arts/Grand River CrossFit 04/07/2014 6 rounds for time:
10 DB Squat Cleans 40/25lbs
6 Handstand Push-ups

Post Time!
LVL1M: 3 rounds, light weight, mod. push-ups
LVL1: 30/15lbs, mod push-ups
LVL2: 35/20lbs, mod. push-ups
LVL3: RX'd
 8m 05s
Performed as RX
Joseph Lalonde 04/04/2014 Premier Martial Arts/Grand River CrossFit 04/04/2014 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 185/95lbs
LVL2: 205/135lbs
LVL3: RX'd
 3m 10s
Performed as RX
Joseph Lalonde 03/31/2014 Premier Martial Arts/Grand River CrossFit 03/31/2014 For Time:
75 Clean & Jerk @ 50% Body weight

Post Time!
LVL1M: Light weight
LVL1: 35% Body weight
LVL2: 40% Body weight
LVL3: RX'd

 5m 46s
Performed as RX
Joseph Lalonde 03/29/2014 Premier Martial Arts/Grand River CrossFit None 4min to run 400m, with remaining time max reps Back squats @ 135/95lbs
1min Rest
4min to run 400m, with remaining time max reps kettlebell swings @ 50/35lbs
1min Rest
4min to run 400m, with remaining time max reps Pull-ups

Post total reps added together for score!
LVL1M: light weight, mod. pull-ups
LVL1: 95/65, 40/25, mod. pull-ups
LVL2: 115/85, 45/30, mod. pull-ups
LVL3: RX'd		 130 reps
Performed as RX
Joseph Lalonde 03/28/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb./95lbs
20 muscle-ups

Post total reps.
LVL1M;7min, 30 calories, 25 HKR, 20 wall balls, 15 cleans/light weight.
LVL1: HKR, 95/65lbs, mod. muscle-ups
LVL2: K2C, 115/75lbs, mod. muscle-ups
LVL3: RX'd 		176 reps
Performed as RX
Joseph Lalonde 03/27/2014 Premier Martial Arts/Grand River CrossFit 03/27/2014 12 minute AMRAP:
5 Burpees
5 Wall-balls 20/15lbs
5 Thrusters 95/65lbs

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 10min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Joseph Lalonde 03/24/2014 Premier Martial Arts/Grand River CrossFit 03/24/2014 For Time:
30m Overhead Walking lunge 45/25lbs
2 Rope Climbs
6- Front Squats 115/85lbs
30 -Wallballs 20/15lbs
6 Front Squats
2 - Rope Climbs
30m Overhead Walking lunge

Post time!
LVL1M: light weight, mod rope climb.
LVL1: 35/15lbs, 95/65lbs, mod. rope climb
LVL2: mod. rope climb, 105/75lbs
LVL3: RX'd		 6m 00s
Performed as RX
Joseph Lalonde 03/21/2014 Premier Martial Arts/Grand River CrossFit 03/21/2014 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd

 2m 09s
Performed as RX
Joseph Lalonde 03/19/2014 Premier Martial Arts/Grand River CrossFit 03/19/2014 4 rounds for time:
250m row
7 Pull-ups (Strict)
7 Push-ups (Hand release)
7 DB Push-Press 40/25lbs

Post Time!
LVL1M: 2 rounds, Mod. pull-ups, light weight
LVL1: Mod. Pull-ups, 30/15lbs
LVL2: Mod. Pull-ups, 35/20lbs
LVL3: RX'd		 8m 30s
Performed as RX
Joseph Lalonde 03/17/2014 Premier Martial Arts/Grand River CrossFit 03/17/2014 3 rounds for time:
8 Power Snatch 95/65lbs
12 Wall Balls 20/15lbs

Post Time!
LVL1M: Ground to Overhead, choose ball weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 2m 47s
Performed as RX
Joseph Lalonde 03/14/2014 Premier Martial Arts/Grand River CrossFit 03/14/2014 3 rounds
1-minute stations:
Toes-to-Bar
KB Swings 50/35lbs
Hand Release Push-ups
1min Break between rounds.
*Perform 5 Burpees EVERY time you rotate to a different exercise.

Post total reps not including the burpees!

LVL1M: 2 rounds, light weight, Hanging knee raise
LVL1: Hanging knee raise, 40/25lbs,
LVL2: Knees to Chest, 45/30lbs
LVL3: RX'd		 129 reps
Performed as RX
Joseph Lalonde 03/10/2014 Premier Martial Arts/Grand River CrossFit 03/10/2014 1-3-5-7-9 reps of:
Push Press (65% of BW)
Pull-ups
Burpee Box Jumps 24/20
Compare to March 20, 2013

Post time!
LVL1M: light weight, mod. pull-ups, burpees (no box)
LVL1: 50%BW, mod. pull-ups, 20"/16"
LVL2: mod. pull-ups
LVL3: RX'd
 4m 09s
Performed as RX
Joseph Lalonde 03/05/2014 Premier Martial Arts/Grand River CrossFit 03/05/2014 50-40-30-20-10
Double-unders
Thrusters, 45/35lbs
5 CTB Pull-ups on the dashes

Post Time!

LVL1M: 30-20-10, single skips, light weight, mod. pull-ups
LVL1: Double skips, light weight, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd		 15m 29s
Performed as RX
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