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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 12/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 16-21, 2013 Helen
3 rounds for time:
400m run
21 Kettlebell swings 50/35lbs
12 Pull-ups

LVL1M: 200m, light weight, mod. Pull-ups
LVL1: 35/20lbs, mod. Pull-ups
LVL2: mod. Pull-ups
LVL3: RX'd		 8m 56s
Performed as RX
Joseph Lalonde 12/20/2013 Premier Martial Arts/Grand River CrossFit 12/20/2013 Power Clean
3-3-3-3-3-3-3

Post heaviest load.

 185 lbs
Performed as RX
Joseph Lalonde 12/18/2013 Premier Martial Arts/Grand River CrossFit 12/18/2013 12 min AMRAP
5 Deadlifts 205/135lbs
7 Push-ups (hand release)
9 Wall Balls 20/15lbs
Post Rounds & Reps.

LVL1M: 6min, light weight
LVL1: 8min, 165/75lbs
LVL2: 10min, 185/115lbs
LVL3: RX'd		 9 rounds 5 reps
Performed as RX
Joseph Lalonde 12/16/2013 Premier Martial Arts/Grand River CrossFit 12/16/2013 12-9-6-3-6-9-12 reps for time of:
Clean & jerk 115/75lbs
Toes-to-bars

LVL1M: 12-3 reps, light weight, hang knee raise
LVL1: 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 10m 40s
Performed as RX
Joseph Lalonde 12/14/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 9-14, 2013 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
 12m 08s
Performed as RX
Joseph Lalonde 12/11/2013 Premier Martial Arts/Grand River CrossFit 12/11/2013 For Time:
Run 400 meters
Row 500 meters
50 Sit-ups
25 Back Ext.
25 Burpee Pull-ups

LVL1M: 200m, 250m, 25 sit-ups, 15 back ext. 25 Burpee mod pull-ups
LVL1: Burpee mod pull-ups
LVL2: RX'd
LVL3: RX'd
 8m 46s
Performed as RX
Joseph Lalonde 12/09/2013 Premier Martial Arts/Grand River CrossFit 12/09/2013 12min AMRAP of:
5 Ground to overhead 115/85lbs
10 Hand release push-ups
15 Box jumps 24/20

LVL1M: 6min, light weight, 20/16
LVL1: 10min 85/55lbs, 20/16
LVL2: 95/65lbs
LVL3: RX'd
 6 rounds 15 reps
Performed as RX
Joseph Lalonde 12/07/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 2-7, 2013 The Sucky Seven
7 rounds for time:
7x Back squat @ body weight
7x Pull-ups
7x Burpees

LVL1M: 3 rounds, light weight, mod. Pull-ups
LVL1: 5 rounds, 60% BW, mod. Pull-ups
LVL2: 80% BW, mod. Pull-ups
LVL3: RX'd		 9m 18s
Performed as RX
Joseph Lalonde 12/02/2013 Premier Martial Arts/Grand River CrossFit 12/02/2013 5 rounds for time:
15 Overhead Walking lunge steps 45/25lbs
25 Push-ups (Hand Release)

LVL1M: 3 rounds, no weight lunges
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd		 9m 09s
Performed as RX
Joseph Lalonde 11/21/2013 Premier Martial Arts/Grand River CrossFit 11/21/2013 3 rounds for time:
10 Handstand Push-ups
20 Burpees
30 Squats

LVL1M: 2 rounds, 5 push-ups, 10 brupees, 15 squats
LVL1 & LVL2: Mod. Push-ups
LVL3: RXd
 8m 20s
Performed as RX
Joseph Lalonde 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 6m 17s
Performed as RX
Joseph Lalonde 11/12/2013 Premier Martial Arts/Grand River CrossFit 11/12/2013 Front Squats
5-5-5-5-5

Post heaviest load.		 190 lbs
Performed as RX
Joseph Lalonde 11/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 4-9, 2013 400M run
21 KB Swings 50/35lbs
21 Sit Ups

400m Run
15 KB Swings
15 Sit ups

400m Run
9 KB Swings
9 Sit Ups

LVL1M: 200m, 11 reps each, 200m 7 reps each, 200m, 4 reps each, light weight
LVL1: 35/20lbs
LVL2: RXd
LVL3: RXd		 7m 44s
Performed as RX
Joseph Lalonde 11/08/2013 Premier Martial Arts/Grand River CrossFit 11/08/2013 Clean and Jerk
5, 5, 3, 3, 1 reps

Post heaviest load.		 175 lbs
Performed as RX
Joseph Lalonde 11/06/2013 Premier Martial Arts/Grand River CrossFit 11/06/2013 For Time
20 Back squats 135/95lbs
40 Toes to bar
60 KB swings 50/35

LVL1M: 10, 20, 30 reps, hang knee raise, light weights
LVL1: 105/65lbs, hang knee raise, 35/20lbs
LVL2: 115/75lbs, knees to chest
LVL3: RX'd 		5m 42s
Performed as RX
Joseph Lalonde 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 1m 57s
Performed as RX
Joseph Lalonde 11/04/2013 Premier Martial Arts/Grand River CrossFit 11/04/2013 10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 7 rounds 8 reps
Performed as RX
Joseph Lalonde 10/29/2013 Premier Martial Arts/Grand River CrossFit 10/29/2013 4 Rounds for Time:
200m Run
10 Push-ups
15 Sit-ups
20 Squats

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 7m 56s
Performed as RX
Joseph Lalonde 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 96 reps
Performed as RX
Joseph Lalonde 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 165 ibs lbs
Performed as RX
Joseph Lalonde 10/25/2013 Premier Martial Arts/Grand River CrossFit 10/25/2013 10 Rounds for Time:
10 Deadlifts 135/95lbs
15 Push-ups (hand release)
compare to Oct 25, 2012

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd 		8m 50s
Performed as RX
Joseph Lalonde 10/21/2013 Premier Martial Arts/Grand River CrossFit 10/21/2013 10 Rounds for Time:
3 Power Snatches 95/65lbs
5 Handstand Push-ups
7 Ball Slams 20lbs

LVL1M: 5 rounds, mod. Push-ups, light weight
LVL1: 7 rounds, 75/45lbs, mod. Push-ups
LVL2: Mod. Push-ups
LVL3: RX'd		 8m 34s
Performed as RX
Joseph Lalonde 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 15 rounds 3 reps
Performed as RX
Joseph Lalonde 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 365 lbs
Performed as RX
Joseph Lalonde 10/18/2013 Premier Martial Arts/Grand River CrossFit 10/18/2013 8min AMRAP of:
2 Rope climbs
6 Squat Cleans 95/65lbs
10 Sit-ups

LVL1M: 4min, mod rope climb, light weight
LVL1: 6min, mod rope climb, 75/45lbs
LVL2: mod. Rope climb
LVL3: RX'd		 4 rounds 8 reps
Performed as RX
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