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Athlete Date Sort Location Workout Name Description Results
Joseph Lalonde 06/06/2013 Premier Martial Arts/Grand River CrossFit Rain Delay 30-20-10 reps for time of:
Wall Balls 20lbs/15lbs
Kettlebell Swings 50lbs/35lbs
Double Unders

Post time.
LVL1M: 15-10-5, light weight, single skips
LVL1: double skips
LVL3: Triple skips		 7m 00s
Performed as RX
Joseph Lalonde 06/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 2-7, 2013 For Time:
1 V-sit
10 Back Squats 135/95lbs
2 V-sits
9 Back Squats
3 V-sits
8 Back Squats
.
.
.
10 V-sits
1 Back Squat

LVL1M: Half of ladder, light weight, sit-ups
LVL1: of ladder, 95/55lbs
LVL2: 115/75lbs
LVL3: RX'd		 4m 39s
Performed as RX
Joseph Lalonde 06/04/2013 Premier Martial Arts/Grand River CrossFit 06-04-2013 21-15-9 reps of:
Sumo-deadlift Highpull 75/55lbs
Burpees

LVL1M: light weight
LVL1: 55/35lbs
LVL2:RX'd
LVL3: RX'd sub. 7Min		 3m 15s
Performed as RX
Joseph Lalonde 06/03/2013 Premier Martial Arts/Grand River CrossFit 06-03-2013 4 rounds for time:
20 Double Unders
10 KB Swings 50/35lbs
5 Power Cleans 115/75lbs

LVL1M: 2 rounds, single skips, light weights
LVL1: Double skips, 35/20lbs, 85/55lbs
LVL2: triple skips, 95/65lbs
LVL3: RX'd		 3m 29s
Performed as RX
Joseph Lalonde 06/01/2013 Premier Martial Arts/Grand River CrossFit Jackie-Workout of the Week 05-27 to 06-01 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post Time.

LVL1M: 500m Row, light weight, asst, pull-ups
LVL1: 750m row, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 8m 14s
Performed as RX
Joseph Lalonde 05/31/2013 Premier Martial Arts/Grand River CrossFit 05-31-2013 Deadlift
5-5-3-3-1

Post heaviest load.		 315 lbs
Performed as RX
Joseph Lalonde 05/30/2013 Premier Martial Arts/Grand River CrossFit 05-30-2013 For Time:
500m Row
50 Squats
50 Sit-ups
50 Push-ups
500m Row

LVL1M:250m row, 25 reps each
LVL1: 375m row, 35 reps each
LVL2: RX'd
LVL3: RX'd		 7m 28s
Performed as RX
Joseph Lalonde 05/28/2013 Premier Martial Arts/Grand River CrossFit 05-28-2013 Diane
21-15-9 reps of:
Deadlift 225/155lbs
Handstand Push-ups

LVL1M: Light deadlift, push-ups
LVL1: 135/95lbs, Pike Push-ups
LVL2: Modified Handstand push-ups
LVL3: RX'd		 5m 06s
Performed as RX
Joseph Lalonde 05/25/2013 Premier Martial Arts/Grand River CrossFit Schmalls-Challenge of the Week May 20-25, 2013 Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 50/35lbs
10 Handstand push-ups
Then,
Run 800 meters		 30m 45s
Performed as RX
Joseph Lalonde 05/23/2013 Premier Martial Arts/Grand River CrossFit 05-23-2013 3 Rounds for Time of:
200m Run
8 Push-Press 85/55lbs
10 Burpees

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs		 4m 46s
Performed as RX
Joseph Lalonde 05/21/2013 Premier Martial Arts/Grand River CrossFit 05-21-2013 Tabata Ground to Overhead 85/55lbs
8x20sec on/10sec off
Post total number of reps for all 8 rounds.

LVL1M: light weight
LVL1: 65/45lbs
LVL2: RX'd
LVL3: RX'd + 95/65lbs
 46 reps
Performed as RX
Joseph Lalonde 05/17/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 13-17, 2013 Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @ 70% of 1RM

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 60% of 1RM
LVL2: Triple skips
LVL3: RX'd		 5m 25s
Performed as RX
Joseph Lalonde 05/16/2013 Premier Martial Arts/Grand River CrossFit 05-16-2013 21-15-9 reps of:
Front Squat 115/75lbs
Calorie Row

LVL1M: light weight
LVL1: 85/55lbs
LVL2: 95/65lbs
LVL3: RX'd		 5m 27s
Performed as RX
Joseph Lalonde 05/15/2013 Premier Martial Arts/Grand River CrossFit 05/15/2013 5 Rounds for Time of:
8 Hand stand push-ups
6 Parrallette Pass-throughs
4 Burpees

LVL1M: 3 rounds, push-ups
LVL1: 4 rounds, Pike push-ups
LVL2: Pike push-ups or mod. Handstands
LVL3: RX'd		 5m 37s
Performed as RX
Joseph Lalonde 05/14/2013 Premier Martial Arts/Grand River CrossFit 05/14/2013 Sumo-deadlift
5-5-5-5-5

Post heaviest load.		 245ils lbs
Performed as RX
Joseph Lalonde 05/13/2013 Premier Martial Arts/Grand River CrossFit 05/13/2013 4 Rounds for Time of:
400m Run
50 Squats

LVL1M: 2 rounds
LVL1: 3 Rounds
LVL2: RX'd
LVL3: RX'd		 10m 59s
Performed as RX
Joseph Lalonde 05/11/2013 Premier Martial Arts/Grand River CrossFit 05-11-2013 4 Rounds for Time:
30 Double Unders
20 Wall Balls 20/15lbs
10 Deadlifts @ body weight

LVL1M: 2 rounds, single skips, red target/yellow target, light weight
LVL1: 3 rounds, double skips, red target/yellow target, 75% body weight
LVL2: triple skips
LVL3: RX'd		 10m 01s
Performed as RX
Joseph Lalonde 05/10/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week for May 6-11, 2013 6 Rounds for Time of:
5 Power Cleans 115/75lbs
6 Burpee Broad jumps
8 Sit-ups

LVL1M: 3 rounds, dumbbell hang cleans
LVL1: 4 rounds, 85/45lbs
LVL2: 95/55lbs
LVL3: RX'd
 5m 34s
Performed as RX
Joseph Lalonde 05/08/2013 Premier Martial Arts/Grand River CrossFit 05-08-2013 Deck of Cards Workout:
Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks
Compare to May 18, 2012

LVL1M: 25 cards
LVL1,2 & 3: RX'd		 10m 38s
Performed as RX
Joseph Lalonde 05/07/2013 Premier Martial Arts/Grand River CrossFit 05-07-2013 4 Rounds of Time:
20 Med Ball Cleans 20/15lbs
200m Run

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 7m 33s
Performed as RX
Joseph Lalonde 05/06/2013 Premier Martial Arts/Grand River CrossFit 05-06-2013 For Time:
100m Row
10 Push-Jerks 95/65lbs
100m Row
10 Power Snatches 95/65lbs
100m Row
10 Bent Rows 95/65lbs
100m Row
10 Burpees

LVL1M: light weight,
LVL1: 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 57s
Performed as RX
Joseph Lalonde 05/02/2013 Premier Martial Arts/Grand River CrossFit 05-02-2013 Rowing 10x20 Calorie Row
1min Break between
Post Total Time.

LVL1M: 5 intervals
LVL1: 7 Intervals
LVL2: RX'd
LVL3: RX'd		 19m 57s
Performed as RX
Joseph Lalonde 05/01/2013 Premier Martial Arts/Grand River CrossFit 05-01-2013 3 Rounds for Time:
21 KB Swings 50/35lbs
21 Push-ups

LVL1M: light weight, mod push-ups
LVL1: 40/25lbs, mod push-ups
LVL2: Modified Push-ups
LVL3: RX'd-standard push-ups		 3m 09s
Performed as RX
Joseph Lalonde 04/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 29-May 4, 2013 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

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd		 8m 45s
Performed as RX
Joseph Lalonde 04/29/2013 Premier Martial Arts/Grand River CrossFit 04-29-2013 10min AMRAP of:
6 Squat Cleans 95/65lbs
24 Double Unders

LVL1M: 5min, light weight Hang clean, single skips
LVL1: 8min, 75/55 power clean, double skips
LVL2: Triple skips
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
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