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Kelly Houser 07/13/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #3 10min AMRAP of:
3 Cleans 135/85lbs(RX'd),85/55lbs(scaled)
10 Wall Balls 20/15lbs
6 Cleans
10 Wall Balls
9 Cleans
10 Wall Balls
....Keep adding 3 cleans each round until timer sounds.
 130 reps
Performed as RX
Kelly Houser 07/06/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #2 3 Rounds for Time:

800m Run(RX'd), 400m Run(Scaled)
50 Squats(RX'd), 25 Squats(Scaled)
50 Push-ups(RX'd), 25 Push-ups(Scaled)

Post time!		 26m 48s
Performed as RX
Kelly Houser 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 7m 03s
Performed as RX
Kelly Houser 01/11/2013 Premier Martial Arts/Grand River CrossFit 01-11-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 75 lbs
Performed as RX
Kelly Houser 12/21/2012 Premier Martial Arts/Grand River CrossFit 12-21-2012 Row 2000m
Post Time.

Strength Development
Hang Power Clean
5-5-5-5-5
 9m 04s
Performed as RX
Kelly Houser 12/20/2012 Premier Martial Arts/Grand River CrossFit 12-20-2012 For Time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

LVL1M: 200m runs, 25 reps each, Jump Pull-ups
LVL1: 400m runs, 35 reps each, band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 16m 45s
Workout Scaled
Kelly Houser 12/19/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 17-21, 2012 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75		 5m 54s
Performed as RX
Kelly Houser 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 236 reps
Performed as RX
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