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Athlete Date Sort Location Workout Name Description Results
Kelly Houser 06/04/2016 Premier Martial Arts/Grand River CrossFit 06/04/2016 For Time
15 Deadlifts 185/115lbs
1 round of Cindy
10 Deadlifts
2 round of Cindy
5 Deadlifts
3 round of Cindy

One round of Cindy is 5 pull-ups, 10 push-ups, 15 Squats.
Post time! Scale as needed.		 7m 31s
Performed as RX
Kelly Houser 06/03/2016 Premier Martial Arts/Grand River CrossFit 06/03/2016 30-20-10 reps for time of:
Wall Balls 20lbs/15lbs
Kettlebell Swings 50lbs/35lbs
Double Unders

Post time. Scale as needed.
 6m 12s
Performed as RX
Kelly Houser 01/18/2016 Premier Martial Arts/Grand River CrossFit 01/18/2016 5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 33s
Performed as RX
Kelly Houser 01/13/2016 Premier Martial Arts/Grand River CrossFit 01/13/2016 5 rounds for time:
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps		 10m 46s
Performed as RX
Kelly Houser 01/12/2016 Premier Martial Arts/Grand River CrossFit 01/12/2016 Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press

Post Load!		 85 lbs
Performed as RX
Kelly Houser 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 387 reps
Performed as RX
Kelly Houser 01/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 4-9, 2016 Indy
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.		 11m 10s
Performed as RX
Kelly Houser 01/08/2016 Premier Martial Arts/Grand River CrossFit 01/08/2016 10min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Handstand Push-ups

Post rounds and reps!
LVL1M: 5min, single skips, light weight
LVL1: 8min, double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd		 7 rounds 30 reps
Workout Scaled
Kelly Houser 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 2m 56s
Performed as RX
Kelly Houser 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 7m 14s
Performed as RX
Kelly Houser 12/30/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 28-30, 2016 For Time:
1000m Row
20 Deadlifts 135/95lbs
500m Row
10 Deadlifts
250m Row

Post time!
LVL1M: 1/2 Distance, light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 9m 31s
Performed as RX
Kelly Houser 12/29/2015 Premier Martial Arts/Grand River CrossFit 12/29/2015 Dynamic Effort: EMOM 10min

Complete 2 Squat Cleans @ 70% of 1RM

Post load!
 77 lbs
Performed as RX
Kelly Houser 12/28/2015 Premier Martial Arts/Grand River CrossFit 12/28/2015 For Time:
100 Pull-ups

Scale as needed!
 11m 29s
Performed as RX
Kelly Houser 12/23/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 21-23, 2015 For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts

Post time!
Scale as needed.
 7m 37s
Performed as RX
Kelly Houser 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 347 reps
Performed as RX
Kelly Houser 12/19/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 14-19, 2015 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

Post time!		 13m 58s
Performed as RX
Kelly Houser 12/16/2015 Premier Martial Arts/Grand River CrossFit 12/16/2015 2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders

Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 11 rounds 23 reps
Performed as RX
Kelly Houser 12/15/2015 Premier Martial Arts/Grand River CrossFit 12/15/2015 Push Press
2-2-2-2-2-2

Post heaviest load!		 110 lbs
Performed as RX
Kelly Houser 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,334 m
Performed as RX
Kelly Houser 12/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
 14 rounds 12 reps
Performed as RX
Kelly Houser 12/09/2015 Premier Martial Arts/Grand River CrossFit 12/09/2015 10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers

Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd		 10 rounds 2 reps
Performed as RX
Kelly Houser 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 5m 06s
Performed as RX
Kelly Houser 12/05/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
Kelly Houser 12/02/2015 Premier Martial Arts/Grand River CrossFit 12/02/2015 5 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
 10m 44s
Performed as RX
Kelly Houser 12/01/2015 Premier Martial Arts/Grand River CrossFit 12/01/2015 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 115 lbs
Performed as RX
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