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Athlete Date Sort Location Workout Name Description Results
Kelly Houser 11/27/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 309 reps
Performed as RX
Kelly Houser 11/25/2015 Premier Martial Arts/Grand River CrossFit 11/25/2015 The Chief
5 x 3min AMRAPS of:
Max rounds in 3 minutes of
3x Power clean (135/95
6x Push-ups
9x Squats
1min Rest between rounds.

Post total rounds and reps added together from all 5 AMRAPs.
Scale as needed.		 20 rounds 20 reps
Performed as RX
Kelly Houser 11/23/2015 Premier Martial Arts/Grand River CrossFit 11/23/2015 10min AMRAP:
5 Push Press @65%BW
7 Pull-ups
9 Sit-ups

Post total rounds and reps!
LVL1M: 5min, light weight, mod. pull-ups
LVL1: 8min, 50%BW, mod. pull-ups
LVL2: Mod. pull-ups 55%
LVL3: RX'd
 7 rounds 0 reps
Performed as RX
Kelly Houser 11/20/2015 Premier Martial Arts/Grand River CrossFit 11/20/2015 5 rounds for time:
3 Clean & Jerk 115/75
9 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, light weight, air squats
LVL1: 4 rounds, 85/55,
LVL2: 95/65lbs,
LVL3: RX'd
 5m 45s
Performed as RX
Kelly Houser 11/18/2015 Premier Martial Arts/Grand River CrossFit 11/18/2015 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
Scale as needed.
 6m 58s
Performed as RX
Kelly Houser 11/17/2015 Premier Martial Arts/Grand River CrossFit 11/17/2015 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!		 80 lbs
Performed as RX
Kelly Houser 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 6m 40s
Performed as RX
Kelly Houser 11/13/2015 Premier Martial Arts/Grand River CrossFit 11/13/2015 For time
20 Power snatch 75/45lbs
20 Toes to bar
20 Push Press 75/45
20 KB swings 50/35lbs
80 Double-unders


Post time!
Scale as needed.

 4m 47s
Performed as RX
Kelly Houser 11/09/2015 Premier Martial Arts/Grand River CrossFit 11/09/2015 10min AMRAP
5 Thrusters 95/65lbs
10 KB swings 50/35lbs
15 Sit-ups

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 7 rounds 18 reps
Performed as RX
Kelly Houser 11/07/2015 Premier Martial Arts/Grand River CrossFit 11/07/2015 12min AMRAP of
7 Power Cleans 95/65lbs
7 Push Press 95/65lbs
7 Back Squats 95/65lbs

Post rounds and reps!
LVL1M: 6min, light weight
LVL1: 10min, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 10 rounds 0 reps
Performed as RX
Kelly Houser 11/06/2015 Premier Martial Arts/Grand River CrossFit 11/06/2015 7 rounds for time of:
7 Deadlifts 185/135
21 Double Unders

Post time!
LVL1M: 4 rounds, light weight, single skips
LVL1: 5 rounds, 135/95lbs, double skips
LVL2: 155/115lbs, triple skips
LVL3: RX'd
 4m 40s
Performed as RX
Kelly Houser 11/04/2015 Premier Martial Arts/Grand River CrossFit 11/04/2015 6 rounds for time
8 Power Snatches 75/45lbs
10 OH Walking Lunges 75/45lb

Post time!
LVL1M: 3 rounds, light weight.
LVL1: 5 rounds, 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
 4m 26s
Performed as RX
Kelly Houser 11/03/2015 Premier Martial Arts/Grand River CrossFit 11/03/2015 Clusters (Squat clean Thruster)
3-3-3-3-3-3-3

Post heaviest load!
 105 lbs
Performed as RX
Kelly Houser 10/30/2015 Premier Martial Arts/Grand River CrossFit 10/30/2015 5 x 3min AMRAPs of
3 Deadlifts 185/135lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.

LVL1M: 3 AMRAPS, light weight
LVL1: 4 AMRAPS, 135/105lbs, 40/25lbs
LVL2: 155/115lbs, 45/30lbs
LVL3: RX'd		 339 reps
Performed as RX
Kelly Houser 10/28/2015 Premier Martial Arts/Grand River CrossFit 10/28/2015 5 Rounds for Time of:
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 4m 04s
Performed as RX
Kelly Houser 10/27/2015 Premier Martial Arts/Grand River CrossFit 10/27/2015 Hang Cleans
5-5-5-5-5

Post heaviest load!
 95 lbs
Performed as RX
Kelly Houser 10/26/2015 Premier Martial Arts/Grand River CrossFit 10/26/2015 5 rounds for time
5 Power Snatch 105/75lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL 3: RX'd
 6m 36s
Performed as RX
Kelly Houser 10/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 19-24, 2015 Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Scale as needed!		 109 reps
Workout Scaled
Kelly Houser 10/23/2015 Premier Martial Arts/Grand River CrossFit 10/23/2015 For time:
100 double-unders
50-calorie row
25 step-ups with 45/25lbs. dumbbells to 20/16

Post time!
LVL1M: Single skips, 25 cal, no weight 16"/12"
LVL1: doubles, 35 cal, 30/15lbs
LVL2: triples,
LVL3: RX'd		 5m 57s
Performed as RX
Kelly Houser 10/21/2015 Premier Martial Arts/Grand River CrossFit 10/21/2015 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 22, 2014		 5m 10s
Performed as RX
Kelly Houser 10/20/2015 Premier Martial Arts/Grand River CrossFit 10/20/2015 Push Jerk
3-3-3-3-3-3-3

Post heaviest load!		 110 lbs
Performed as RX
Kelly Houser 10/19/2015 Premier Martial Arts/Grand River CrossFit 10/19/2015 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 50s
Performed as RX
Kelly Houser 10/03/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 28-Oct 3, 2015 15min Time Cap:
100 Double Unders
10 Hang Power Snatches 85/55lbs
80 Double Unders
8 Hang Power Snatces 85/55lbs
60 Double Unders
6 Hang Power Snatches
40 Double Unders
4 Hang Power Snatches
20 Double Unders
2 Hang Power Snatches

Post time!
Scale as needed.
 7m 58s
Performed as RX
Kelly Houser 09/28/2015 Premier Martial Arts/Grand River CrossFit 09/28/2015 4 rounds for time of:
6 SDHP 75/55lbs
8 Wall Balls 20/15lbs
10 V-sits

Post time!
LVL1M: light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 3m 29s
Performed as RX
Kelly Houser 09/23/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for Sept 21-26,2015 Nyree's Happy Birthday WOD

Buy in:
40 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders
Cash out: 400m Run

Post time!
LVL1M: No Burpees, Front Squat light weight,DB Swings, Single Skips
LVL1: 75/45lbs, Triple Skips
LVL2: 85/55lbs
LVL3: RX'd 		18m 59s
Performed as RX
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