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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 03/03/2014 Premier Martial Arts/Grand River CrossFit 03/03/2014 3 rounds for time:
6 Power Cleans 115/75lbs
8 Box Jumps 24/20
10 Burpees

Post Time!

LVL1M: light weight, 20"/16"
LVL1: 85/55lbs, 20"16"
LVL2: 95/65lbs
LVL3: RX'd		 3m 11s
Performed as RX
Joseph Lalonde 03/01/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 24-March 1, 2014 "Prize WOD"
For Time:
3 Deadlifts 185/135lbs
3 Toes to Bar
6 Deadlifts
6 Toes to Bar
9 Deadlifts
9 Toes to Bar
12 Deadlifts
12 Toes to Bar
Post Time!

LVL1M: light weight, hanging knee raise
LVL1: 135/95lbs, hanging knee raise
LVL2: 155/115lbs, knees to chest
LVL3: RX'd		 2m 09s
Performed as RX
Joseph Lalonde 02/27/2014 Premier Martial Arts/Grand River CrossFit 02/27/2014 3 rounds for time of:
10 Pull-ups
10 Ground to Overhead 105/75lbs
10 Sit-ups

LVL1M: 2 rounds, mod. Pull-ups, light weight
LVL1: mod. Pull-ups, 85/55lbs
LVL2: mod. Pull-ups, 95/65lbs
LVL3: RX'd
 4m 31s
Performed as RX
Joseph Lalonde 02/26/2014 Premier Martial Arts/Grand River CrossFit 02/26/2014 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd
 7m 28s
Performed as RX
Joseph Lalonde 02/25/2014 Premier Martial Arts/Grand River CrossFit 02/25/2014 Power Cleans
3-3-3-3-3-3-3

Post heaviest load.
 190 lbs
Performed as RX
Joseph Lalonde 02/15/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 10-15, 2014 Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post total reps.

LVL1M: 10min, mod. Pull-ups
LVL1: 15min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 568 reps
Performed as RX
Joseph Lalonde 02/14/2014 Premier Martial Arts/Grand River CrossFit 02/14/2014 4 Rounds for time
10 Sit-ups
10 Slam Balls 20lbs
10 Kettlebell swings 50/35lb

Post time.

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 35/20lbs
LVL2: 40/25lbs
LVL3: RX'd		 3m 34s
Performed as RX
Joseph Lalonde 02/10/2014 Premier Martial Arts/Grand River CrossFit 02/10/2014 21-15-9 reps for time:
Power Clean and Jerk 95/65lbs
Pullups

Post time.

LVL1M: light weight, mod. Pull-ups
LVL1: 75/45lbs, mod. Pull-ups
LVL2: 85/55lbs, mod. Pull-ups
LVL3: RX'd		 5m 22s
Performed as RX
Joseph Lalonde 02/07/2014 Premier Martial Arts/Grand River CrossFit 02/07/2014 5 Rounds for Time:
15 air squats
10 box jump (24/20)
5 Handstand Push-ups

Post time.

LVL1M: 3 rounds, 20"/16", mod. push-ups
LVL1: 20/16", mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 5m 34s
Performed as RX
Joseph Lalonde 02/03/2014 Premier Martial Arts/Grand River CrossFit 02/03/2014 20/20 for 5 rounds
Squat Clean 95/65lbs
Push Press 95/65lbs

20sec on/20sec off for 5 rounds.
Do one exercise then on to the next after 20sec break.
Post total reps added together.

LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd 		114 reps
Performed as RX
Joseph Lalonde 01/28/2014 Premier Martial Arts/Grand River CrossFit 01/28/2014 5 Rounds for Time of:
5 Burpee Box Jumps 24"/20"
5 Sumo Deadlifts 95lbs/65lbs
5 Thrusters 95lbs/65lbs
Compare to January 2, 2012

LVL1M: 3 rounds, 20/16, light weight
LVL1: 20/16 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 29s
Performed as RX
Joseph Lalonde 01/24/2014 Premier Martial Arts/Grand River CrossFit 01/24/2014 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 3m 01s
Performed as RX
Joseph Lalonde 01/22/2014 Premier Martial Arts/Grand River CrossFit 01/22/2014 4 rounds
15 Wall ball 20/15lbs
15 Push-ups
15 Sumo deadlift high-pull 75/55lbs

Post time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 7m 09s
Performed as RX
Joseph Lalonde 01/20/2014 Premier Martial Arts/Grand River CrossFit 01/20/2014 1-1-2-2-3-3-4-4-5-5 reps of
Squat Cleans 95/65
Thrusters 95/65

Post time!

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 1m 40s
Performed as RX
Joseph Lalonde 01/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 13-18, 2014 5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs

LVL1M: 3 rounds, standard push-ups, standard burpees, sit-up to stand
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd		 7m 31s
Performed as RX
Joseph Lalonde 01/13/2014 Premier Martial Arts/Grand River CrossFit 01/13/2014 4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 4m 07s
Performed as RX
Joseph Lalonde 01/11/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 6-11, 2014 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 8m 52s
Performed as RX
Joseph Lalonde 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 12 rounds 7 reps
Performed as RX
Joseph Lalonde 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 4m 19s
Performed as RX
Joseph Lalonde 01/06/2014 Premier Martial Arts/Grand River CrossFit 01/06/2014 6 Rounds for time:
3 Squat Clean thrusters at 105/75 lbs
6 Box jumps @ 28/24
9 Burpees (Over barbell. Two feet take off and land)

LVL1M: 3 rounds, light weight, 20/16
LVL1: 5 rounds, 85/55lbs, 24/20
LVL2: 95/65lbs
LVL3: RX'd		 9m 20s
Performed as RX
Joseph Lalonde 01/04/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 31-Jan 4, 2014 For Time:
1000m Row
40 Push-press 75/55
20 Power Cleans 75/55
35 Burpees
1000m

Post Time.
LVL1M: 500m, 20 PP, 10 PC, 15 burpees, use light weight.
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 14m 00s
Performed as RX
Joseph Lalonde 01/03/2014 Premier Martial Arts/Grand River CrossFit 01/03/2014 4 rounds for time of:
6 Power Snatches 95/65lbs
12 Sit-ups

LVL1M: 2 rounds, light weight
LVL1: 75lbs/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 1m 59s
Performed as RX
Joseph Lalonde 12/30/2013 Premier Martial Arts/Grand River CrossFit 12/30/2013 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 168 reps
Performed as RX
Joseph Lalonde 12/28/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 23-28, 2013 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
Compare to December 19, 2012		 3m 51s
Performed as RX
Joseph Lalonde 12/27/2013 Premier Martial Arts/Grand River CrossFit 12/27/2013 10 rounds of:
7 Hand Release Push-ups
7 Med Ball Cleans 20lbs/15lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 5m 20s
Performed as RX
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