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Mathew Krajacic 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!		 3m 43s
Performed as RX
Mathew Krajacic 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.
 41 reps
Performed as RX
Mathew Krajacic 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.
 113 reps
Performed as RX
Mathew Krajacic 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!		 29m 38s
Performed as RX
Mathew Krajacic 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!
 5m 34s
Performed as RX
Mathew Krajacic 06/15/2013 Premier Martial Arts/Grand River CrossFit Baseline For time:
400m run
10 pull ups
20 push ups
30 sit ups
40 squats

3:00 minute rest in between		 42m 37s
Performed as RX
Mathew Krajacic 06/10/2013 Premier Martial Arts/Grand River CrossFit 06-10-2013 4 rounds for time:
1 Rope Climb
5 Shoulder to Overhead 105/75lbs
30 Double Unders

LVL1M: 2 rounds, mod. Rope climb, light weight, single skips
LVL1: Mod. Rope climb, double skips, 85/55lbs
LVL2: Mod. Rope climb, triple skips, 95/65lbs
LVL3: RX'd		 3m 32s
Performed as RX
Mathew Krajacic 06/03/2013 Premier Martial Arts/Grand River CrossFit 06-03-2013 4 rounds for time:
20 Double Unders
10 KB Swings 50/35lbs
5 Power Cleans 115/75lbs

LVL1M: 2 rounds, single skips, light weights
LVL1: Double skips, 35/20lbs, 85/55lbs
LVL2: triple skips, 95/65lbs
LVL3: RX'd		 3m 37s
Performed as RX
Mathew Krajacic 05/29/2013 Premier Martial Arts/Grand River CrossFit 05-29-2013 10min AMRAP of:
400m Run
5 Power Snatches 95/65lbs
10 Sit-ups

LVL1M: 5min, light weight
LVL1: 8min 65/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 4 rounds 200 reps
Performed as RX
Mathew Krajacic 04/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 22-27, 2013 "Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 7m 27s
Performed as RX
Mathew Krajacic 04/17/2013 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 9m 24s
Performed as RX
Mathew Krajacic 04/12/2013 Premier Martial Arts/Grand River CrossFit 04/12/2013 21-15-9 reps of:
Row for Calories
Back Squats 135/95lbs
Sit-ups

LVL1M: light weight
LVL1: 95/65lbs
LVL2: 115/85lbs
LVL3: RX'd		 8m 50s
Performed as RX
Mathew Krajacic 04/10/2013 Premier Martial Arts/Grand River CrossFit None 4 Rounds for Time of :

5 Push Press - 105lbs
10 Toes to Bar
5 Power Clean - 105lbs
10 GHD sit ups		 6m 22s
Performed as RX
Mathew Krajacic 04/05/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 28 reps
Performed as RX
Mathew Krajacic 04/03/2013 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 24s
Performed as RX
Mathew Krajacic 04/01/2013 Premier Martial Arts/Grand River CrossFit 04/01/2013 12min AMRAP of:
20 Double Unders
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 6min, single skips, asst. pull-ups
LVL1: 10min, double skips, asst. pull-ups
LVL2: triple skips, asst. pull-ups
LVL3: RX'd		 8 rounds 0 reps
Performed as RX
Mathew Krajacic 03/28/2013 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.		 40 reps
Performed as RX
Mathew Krajacic 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-25-2013 5 Rounds for Time of:
8 Dips
12 Box Jumps 24/20
16 Sit-ups

LVL1M: 3 rounds, push-ups, 20/16
LVL1: Asst. Dips
LVL2: RX'd
LVL3: RX'd		 7m 57s
Performed as RX
Mathew Krajacic 03/22/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 234 reps
Performed as RX
Mathew Krajacic 03/21/2013 Premier Martial Arts/Grand River CrossFit 03-21-2013 3 Rounds for Time of:
350m Row
5 Push Jerks 85/55lbs
8 Pistol Squats (per leg)

LVL1M: 200m Row, light weight, air squats
LVL1: 65/45lbs, Pistols to box
LVL2: Asst. Pistols
LVL3: RX'd		 8m 51s
Workout Scaled
Mathew Krajacic 03/20/2013 Premier Martial Arts/Grand River CrossFit RF Wod 3 Rounds for time of:
20 burpee's
160 foot bear crawl
20 double unders		 8m 33s
Performed as RX
Mathew Krajacic 03/16/2013 Premier Martial Arts/Grand River CrossFit March 16 2013 7 Rounds for time of:
250m Row
7 Back Squats 135lbs		 14m 32s
Performed as RX
Mathew Krajacic 03/14/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 5 rounds 5 reps
Performed as RX
Mathew Krajacic 03/12/2013 Premier Martial Arts/Grand River CrossFit 03-12-2013 Row 5min for Calories

Post total calories.		 96 reps
Performed as RX
Mathew Krajacic 03/06/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 11-16,2013 CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible		 106 reps
Performed as RX
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