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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 08/22/2013 Premier Martial Arts/Grand River CrossFit Badger Complete three rounds for time of:
95 pound Squat clean, 30 reps/65lbs women
30 Pull-ups
Run 800 meters

Post Time!
LVL1M: 2 rounds, 65/45lbs, Mod. Pull-ups, 400m
LVL1: 75/55lbs, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd

 29m 40s
Performed as RX
Joseph Lalonde 08/20/2013 Premier Martial Arts/Grand River CrossFit Randy 75 pound Power snatch, 75 reps for time. 55lbs for Women.

Post Time;
LVL1M: 35 reps, light weight
LVL1: 50 reps, 55lbs/35lbs
LVL2: 60 reps, 65/45lbs
LVL3: RX'd
 5m 24s
Performed as RX
Joseph Lalonde 08/19/2013 Premier Martial Arts/Grand River CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile

Post Time!
LVL1M: 400m, 1000m Row, 400m Run
LVL1: 800m Run, 1500m, 800m
LVL2: 1200m, 2000m, 1200m Run
LVL3: RX'd		 22m 58s
Performed as RX
Joseph Lalonde 08/17/2013 Premier Martial Arts/Grand River CrossFit Backwards Elizabeth 9-15-21 reps of:
Ring Dips
Squat Cleans 135/85lbs

Post time.
LVL1M: 9-15 reps, push-ups, light weight
LVL1: Mod. Dips, 95/65lbs
LVL2: Mod. Dips, 115/75lbs
LVL3: RX'd
 10m 58s
Performed as RX
Joseph Lalonde 08/15/2013 Premier Martial Arts/Grand River CrossFit Backwards Helen 3 rounds for time of:
12 Pull-ups
21 KB Swings 50/35lbs
400m Run

Post time.
LVL1M: 2 rounds, Mod. Pull-ups, light weight, 200m run
LVL1: Mod. Pull-ups, 35/25lbs
LVL2: Mod. Pull-ups
LVL3: RX'd		 8m 45s
Performed as RX
Joseph Lalonde 08/14/2013 Premier Martial Arts/Grand River CrossFit Backwards Annie 10-20-30-40-50 reps of:
Sit-ups
Double Unders

Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
 6m 37s
Performed as RX
Joseph Lalonde 08/13/2013 Premier Martial Arts/Grand River CrossFit Backwards Diane 9-15-21 reps for Time of:
Hand Stand Push-ups
Deadlift 225/155lbs

LVL1M: Push-ups, light deadlift
LVL1: Mod. HSPU, 155/105lbs
LVL2: Mod. HSPU, 205/135lbs
LVL3: RX'd		 6m 11s
Performed as RX
Joseph Lalonde 08/12/2013 Premier Martial Arts/Grand River CrossFit Backwards Jackie For Time:
30 Pull-ups
50 Thruster 45lbs
1000m Row

Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
 7m 05s
Performed as RX
Joseph Lalonde 08/09/2013 Premier Martial Arts/Grand River CrossFit 08-09-2013 Deadlift

3-3-3-3-3-3-3

Post heaviest load.
 315 lbs
Performed as RX
Joseph Lalonde 08/08/2013 Premier Martial Arts/Grand River CrossFit 08-08-2013 Squat Cleans

3-3-3-3-3-3-3 reps

Post heaviest load.		 170 lbs
Performed as RX
Joseph Lalonde 08/07/2013 Premier Martial Arts/Grand River CrossFit 08-07-2013 Shoulder Press

5-5-3-3-1 reps

Post heaviest load.
 145 lbs
Performed as RX
Joseph Lalonde 08/06/2013 Premier Martial Arts/Grand River CrossFit 08-06-2013 Back Squats

5-5-3-3-1 reps

Post Heaviest Load		 265 lbs
Performed as RX
Joseph Lalonde 08/02/2013 Premier Martial Arts/Grand River CrossFit None 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		 5m 34s
Performed as RX
Joseph Lalonde 08/01/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 29-Aug 2, 2013 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.
Compare to Aug 27, 2012		 11 rounds 8 reps
Performed as RX
Joseph Lalonde 07/29/2013 Premier Martial Arts/Grand River CrossFit 07-29-2013 21-15-9 reps of:
Burpees
Deadlifts @ Bodyweight

LVL1M: Push-ups, light weight
LVL1: 50% Bodyweight
LVL2: 75% Bodyweight
LVL3: RX'd		 3m 58s
Performed as RX
Joseph Lalonde 07/26/2013 Premier Martial Arts/Grand River CrossFit 07-24-2013 21-15-9 reps of
Power Cleans 95/65lbs
Box Jumps 24/20

LVL1M: 15 & 9 reps, light weight, 20/16
LVL1: 75/45lbs, 20/16
LVL2: 85/55lbs
LVL3: RX'd		 4m 15s
Performed as RX
Joseph Lalonde 07/25/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 22-27, 2013 Backwards Cindy
20min AMRAP of:
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 10min, Mod. Pull-ups
LVL1: 15min, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 22 rounds 9 reps
Performed as RX
Joseph Lalonde 07/24/2013 Premier Martial Arts/Grand River CrossFit 07-24-2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 125 lbs
Performed as RX
Joseph Lalonde 07/23/2013 Premier Martial Arts/Grand River CrossFit 07-23-2013 4 rounds for time:
10 Sledge Hammer Strikes 12/8lbs
400m Run
10 Tire Jumps

LVL1M: 2 rounds, 200m
LVL1: 3 rounds,
LVL2: RX'd
LVL3: RX'd		 9m 10s
Performed as RX
Joseph Lalonde 07/22/2013 Premier Martial Arts/Grand River CrossFit 07-22-2013 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 8m 58s
Performed as RX
Joseph Lalonde 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.1 1000m Row (RX'd)

750m Row (Scaled)

Must start from a standing position.
Post Time!		 4m 04s
Performed as RX
Joseph Lalonde 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.2 3min Break between 4.1 and 4.2
7:00 Thruster Ladder

15 Reps at 85/55lbs(RX'd),65/35lbs(scaled)

15 Reps at 95/65, 75/45

15 Reps at 105/75, 85/55

As Many Reps As Possible at 115/85, 95/65
Post Total Reps.
 62 reps
Performed as RX
Joseph Lalonde 07/19/2013 Premier Martial Arts/Grand River CrossFit 07-19-2013 For Time:
2000m Run

LVL1M: 800m
LVL1: 1200m
LVL2:1600m
LVL3: RX'd		 8m 18s
Performed as RX
Joseph Lalonde 07/18/2013 Premier Martial Arts/Grand River CrossFit 07-18-2013 4 rounds for time:
10 Box Jumps 24/20
10 Toes to Bar

LVL1M: 2 rounds, 20/16, hang knee raise
LVL1: 3 rounds, 20/16, hang knee raise
LVL2: Knees to Chest
LVL3: RX'd		 3m 33s
Performed as RX
Joseph Lalonde 07/16/2013 Premier Martial Arts/Grand River CrossFit 07-16-2013 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 35/20lbs
LVL2: RX'd
LVL3: RX'd		 8m 38s
Performed as RX
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