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Athlete Date Sort Location Workout Name Description Results
Kelly Houser 09/19/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 14-19, 2015 For time:
50 Double Unders
25 Sit-ups
50 Double Unders
25 Push-ups
50 Double Unders
25 V-sits
50 Double Unders

Post time!
Scale as needed.		 6m 10s
Performed as RX
Kelly Houser 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 9m 36s
Workout Scaled
Kelly Houser 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 9 rounds 6 reps
Performed as RX
Kelly Houser 09/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 31-Sept 3, 2015 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Walking Lunge 95/65lbs
Push Jerk

Post Time:
LVL1M: light weight
LVL1: 75/45lbs
LVL2: RXd
LVL3: 105/75lbs		 8m 36s
Performed as RX
Kelly Houser 08/25/2015 Premier Martial Arts/Grand River CrossFit 08/25/2015 Floor Press
5-5-5-5-5

Post heaviest load.
 95 lbs
Performed as RX
Kelly Houser 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 10 rounds 0 reps
Performed as RX
Kelly Houser 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 10 rounds 0 reps
Performed as RX
Kelly Houser 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 8m 55s
Performed as RX
Kelly Houser 08/14/2015 Premier Martial Arts/Grand River CrossFit 08/14/2015 4 rounds for time of:
25 Lunges
50 Squats

Post time!		 9m 58s
Performed as RX
Kelly Houser 08/12/2015 Premier Martial Arts/Grand River CrossFit 08/12/2015 Tabatas 8x20sec on, 10sec off
Push-ups
Squats
Sit-ups

Set a timer for 20sec of work and 10sec of rest for 8 rounds. Do 8 rounds of each exercise before moving on to the next. Use an App for your phone.
Post total reps added together!		 275 reps
Performed as RX
Kelly Houser 08/11/2015 Premier Martial Arts/Grand River CrossFit 08/11/2015 Max Distance Bike Ride in 30min

Post Distance!		 10.38 km
Performed as RX
Kelly Houser 08/10/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 19m 49s
Performed as RX
Kelly Houser 08/08/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 4-8, 2015 Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes

Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes

Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls

Post total reps for all added together!
Scale as needed.		 259 reps
Workout Scaled
Kelly Houser 08/07/2015 Premier Martial Arts/Grand River CrossFit 08/07/2015 4 rounds for time
5 Deadlifts 185/155lbs
7 Knees to elbows
9 Push-ups

Post Time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 155/125lbs, hang knee raise
LVL2: 175/145lbs, hang knee raise
LVL3: RX'd
 3m 56s
Performed as RX
Kelly Houser 08/05/2015 Premier Martial Arts/Grand River CrossFit 08/05/2015 4 rounds for time
15 Calorie row
15 KB Swings 50/35lbs

Post Time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 7m 25s
Performed as RX
Kelly Houser 07/31/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for July 27-31, 2015 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 4m 58s
Performed as RX
Kelly Houser 07/29/2015 Premier Martial Arts/Grand River CrossFit 07/29/2015 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/155lbs

LVL1M: 2 rounds, single skips, light weight on all.
LVL1: 3 rounds, double skips, 25/15lbs, 155/115lbs
LVL2: Triple skips
LVL3:RX'd		 5m 16s
Performed as RX
Kelly Houser 07/28/2015 Premier Martial Arts/Grand River CrossFit 07/28/2015 Squat Clean
5-5-5-5-5

Post heaviest load!		 85 lbs
Performed as RX
Kelly Houser 07/27/2015 Premier Martial Arts/Grand River CrossFit 07/27/2015 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!		 103 reps
Performed as RX
Kelly Houser 07/22/2015 Premier Martial Arts/Grand River CrossFit 07/22/2015 Throwdown Workout #4 2012
10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.
Scaled as needed!
 101 reps
Performed as RX
Kelly Houser 08/21/2014 Premier Martial Arts/Grand River CrossFit Tabatas Set timer for 8 rounds of 20sec on and 10 sec off. This is a total of 4min per exercise. Complete each 4min set before moving on to the next.

Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers

Score is the total number reps for each exercise added together.		 552 reps
Performed as RX
Kelly Houser 08/19/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 12m 58s
Performed as RX
Kelly Houser 08/18/2014 Premier Martial Arts/Grand River CrossFit Card Workout Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps

Post Time!
Scale as needed.		 026m 06s
Performed as RX
Kelly Houser 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.
 42 reps
Performed as RX
Kelly Houser 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 21s
Performed as RX
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