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Athlete Date Sort Location Workout Name Description Results
Mathew Krajacic 02/17/2015 Premier Martial Arts/Grand River CrossFit 02/17/2015 10min AMRAP of:
3 OHS 65/45lbs
6 Push-ups
9 V-sits

Post rounds & reps!
LVL1M: 5min, light weight,
LVL1: 8min, 55/35lbs
LVL2: RX'd
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
Mathew Krajacic 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 6m 08s
Performed as RX
Mathew Krajacic 08/07/2014 Premier Martial Arts/Grand River CrossFit 08/07/2014 Run or Row
Cover as much distance as possible in 10min.

Post distance!		 2,545 m
Performed as RX
Mathew Krajacic 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 8m 48s
Performed as RX
Mathew Krajacic 11/06/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 57 reps
Performed as RX
Mathew Krajacic 11/04/2013 Premier Martial Arts/Grand River CrossFit 11/04/2013 10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 7 rounds 6 reps
Performed as RX
Mathew Krajacic 10/31/2013 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 09s
Performed as RX
Mathew Krajacic 10/28/2013 Premier Martial Arts/Grand River CrossFit Filthy Fifty - Workout Challenge of the Week It's G-Ma's Birthday!

50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball/15lbs
50 Burpees
50 Double unders
Post Time!

LVL1M: 25 reps each, scale the rest as needed.
LVL1: 35 reps each, scale the rest as needed.
LVL2: Full reps, scale the rest as needed.
LVL3: RX'd		 27m 10s
Performed as RX
Mathew Krajacic 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 175 lbs
Performed as RX
Mathew Krajacic 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 87 reps
Performed as RX
Mathew Krajacic 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 11 rounds 9 reps
Performed as RX
Mathew Krajacic 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 345 lbs
Performed as RX
Mathew Krajacic 10/18/2013 Premier Martial Arts/Grand River CrossFit 10/18/2013 8min AMRAP of:
2 Rope climbs
6 Squat Cleans 95/65lbs
10 Sit-ups

LVL1M: 4min, mod rope climb, light weight
LVL1: 6min, mod rope climb, 75/45lbs
LVL2: mod. Rope climb
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Mathew Krajacic 10/16/2013 Premier Martial Arts/Grand River CrossFit 10/16/2013 Tabata Double Unders
8x20sec on 10sec off
Lowest rep set is score

All levels try to do Double Unders		 23 reps
Performed as RX
Mathew Krajacic 10/15/2013 Premier Martial Arts/Grand River CrossFit 10/15/2013 For Time:
Buy In: 20 calorie row
30 Wall Balls 20/15lbs
20 Toes to Bar
30 Box Jumps 24/20
20 Sumo-deadlift Highpull 75/55lbs
30 Burpees
20 Shoulder to Overhead 75/55lbs
Cash Out: 20 calorie row

LVL1M: 15,10 reps, light weight, 10 calorie row
LVL1: Light weight
LVL2: RX'd
LVL3: 28/24		 14m 01s
Performed as RX
Mathew Krajacic 10/11/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #2 2013 4 rounds for Time:
250m Row
5 DB Single Arm Snatch 35/25lbs
15 Air Squats

LVL1M: 2 rounds, light weight
LVL1: 25/15lbs
LVL2: 30/20lbs
LVL3: RX'd		 7m 46s
Performed as RX
Mathew Krajacic 10/09/2013 Premier Martial Arts/Grand River CrossFit Wednesday morning Fun 100 - Hand Release Push ups
100 - Sit ups
100 - Wall balls - 20lbs
800 meter run with 40lb bag on shoulder		 25m 32s
Performed as RX
Mathew Krajacic 10/08/2013 Premier Martial Arts/Grand River CrossFit 10-08-2013 For Time:
Row 500m
1min rest
Run 400m
1min rest
Row 250m
30 sec rest
Run 200m

All Levels.		 7m 56s
Performed as RX
Mathew Krajacic 10/05/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 18m 13s
Performed as RX
Mathew Krajacic 10/05/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
145 lbs
Performed as RX
Mathew Krajacic 09/23/2013 Premier Martial Arts/Grand River CrossFit Nyree's Birthday Crippler (Workout of the Week) For Time:
38 Sit-ups
38 Deadlifts 135/95lbs
38 Push-ups
38 Deadlifts 135/95lbs
38 Pul-ups

Post Time!
LVL1M: 15 reps each, light load, mod. pull-ups
LVL1: 25 reps each, 115/75lbs, mod. pull-ups
LVL2; Mod. Pull-ups
LVL3: RX'd
 10m 06s
Performed as RX
Mathew Krajacic 08/12/2013 Premier Martial Arts/Grand River CrossFit Backwards Jackie For Time:
30 Pull-ups
50 Thruster 45lbs
1000m Row

Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
 9m 36s
Performed as RX
Mathew Krajacic 08/09/2013 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 13s
Performed as RX
Mathew Krajacic 07/29/2013 Premier Martial Arts/Grand River CrossFit 07-29-2013 21-15-9 reps of:
Burpees
Deadlifts @ Bodyweight

LVL1M: Push-ups, light weight
LVL1: 50% Bodyweight
LVL2: 75% Bodyweight
LVL3: RX'd		 5m 37s
Performed as RX
Mathew Krajacic 07/23/2013 Premier Martial Arts/Grand River CrossFit 07-23-2013 4 rounds for time:
10 Sledge Hammer Strikes 12/8lbs
400m Run
10 Tire Jumps

LVL1M: 2 rounds, 200m
LVL1: 3 rounds,
LVL2: RX'd
LVL3: RX'd		 10m 21s
Performed as RX
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