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Athlete Date Sort Location Workout Name Description Results
Mathew Krajacic 03/04/2013 Premier Martial Arts/Grand River CrossFit 03-04-2013 10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

LVL1M: 5min, light weight, sit-ups
LVL1: 8min, 40/25lbs
LVL2: RX'd
LVL3: RX'd		 8 rounds 17 reps
Performed as RX
Mathew Krajacic 03/02/2013 Premier Martial Arts/Grand River CrossFit Randy 75 pound Power snatch, 75 reps for time. 7m 27s
Performed as RX
Mathew Krajacic 02/28/2013 Premier Martial Arts/Grand River CrossFit 02-28-2013 10-9-8-7-6-5-4-3-2-1 reps of:
Burpees
Squats

LVL1M: 5-1 reps
LVL1: 7-1 reps
LVL2: RX'd
LVL3: RX'd		 6m 07s
Performed as RX
Mathew Krajacic 02/27/2013 Premier Martial Arts/Grand River CrossFit 02-27-2013 10 rounds for time of:
3 Clean and Jerk 115/75lbs
30 Double Unders

LVL1M: 5 rounds, light weight, single skips
LVL1: 7 rounds, 95/55lbs, double skips
LVL2: Triple skips
LVL3: RX'd		 15m 06s
Performed as RX
Mathew Krajacic 02/25/2013 Premier Martial Arts/Grand River CrossFit 02-25-2013 4 rounds for time of:
400m Run
10 Knees to Elbows
10 Pull-ups

LVL1M: 2 rounds, 200m, Hang knee raise, asst. Pull-ups
LVL1: 3 rounds, Hang knee raise, asst. pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 12m 28s
Performed as RX
Mathew Krajacic 02/21/2013 Premier Martial Arts/Grand River CrossFit GH wod 5 Rounds for time of:

20- Wall Ball Slams
20- Hand Release Push ups
40-Double Unders		 17m 56s
Performed as RX
Mathew Krajacic 02/20/2013 Premier Martial Arts/Grand River CrossFit 02-20-2013 4 rounds for time of:
15 Squats
10 KB Swings 50/35lbs
5 V-sits
Post Time.

LVL1M: 3 rounds, light DB's, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: RX'd
LVL3: RX'd sub 5min		 4m 06s
Performed as RX
Mathew Krajacic 02/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb. 11-16, 2013 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd		 36 reps
Performed as RX
Mathew Krajacic 02/15/2013 Premier Martial Arts/Grand River CrossFit Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 28m 52s
Performed as RX
Mathew Krajacic 02/13/2013 Premier Martial Arts/Grand River CrossFit random wod 7 rounds for time of:

4 Tuck jumps
8 Hand release push ups
12 squats		 5m 13s
Performed as RX
Mathew Krajacic 02/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 4-9, 2013 30-20-10 reps of:
Back Squat 95/65lbs
Toes To Bar
Calorie Row

LVL1M: light weight, hang knee raise
LVL1: 85/55lbs, knees to chest
LVL2: RX'd
LVL3: RX'd + 115/85lbs		 15m 51s
Performed as RX
Mathew Krajacic 02/07/2013 Premier Martial Arts/Grand River CrossFit 02-07-2013 10min AMRAP of:
4 Knees to Elbows
6 Push-ups
8 Sit-ups
Post total rounds.

LVL1M: 7min, hang knee raise
LVL1: Knees to chest
LVL2: RX'd
LVL3: RX'd		 12 rounds 2 reps
Performed as RX
Mathew Krajacic 02/05/2013 Premier Martial Arts/Grand River CrossFit 02-05-2013 3 rounds for time of:
20 Squats
15 Sit-ups
10 Push-ups
250m Row

No modifications.		 7m 11s
Performed as RX
Mathew Krajacic 02/04/2013 Premier Martial Arts/Grand River CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 35m 42s
Performed as RX
Mathew Krajacic 02/02/2013 Premier Martial Arts/Grand River CrossFit Double unders rock 20 Minute AMRAP:

5 Med ball cleans
10 Pistols
15 Double Unders		 11 rounds 25 reps
Performed as RX
Mathew Krajacic 01/31/2013 Premier Martial Arts/Grand River CrossFit Blake Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups		 27m 18s
Workout Scaled
Mathew Krajacic 01/28/2013 Premier Martial Arts/Grand River CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 6 rounds 0 reps
Performed as RX
Mathew Krajacic 01/28/2013 Premier Martial Arts/Grand River CrossFit Race Wod Sas 7 Rounds for time of :

7 Squats
7 Burpees		 6m 39s
Performed as RX
Mathew Krajacic 01/26/2013 Premier Martial Arts/Grand River CrossFit Row 5K Row 5K 20m 57s
Performed as RX
Mathew Krajacic 01/24/2013 Premier Martial Arts/Grand River CrossFit Race Wod 3 Rounds for time:

500M row
30 Wall balls		 12m 49s
Performed as RX
Mathew Krajacic 01/23/2013 Premier Martial Arts/Grand River CrossFit Jackie saves lois Lane For Time:

1000M Row
50 Zercher Squats - 40lbs
30 ring push ups		 11m 47s
Performed as RX
Mathew Krajacic 01/21/2013 Premier Martial Arts/Grand River CrossFit The I Have A Dream WOD/ MLK 4 Rounds For Time of:

8 Power Snatch (75/45)
28 Air Squats
630 m row/run (alternate each round)		 21m 13s
Performed as RX
Mathew Krajacic 01/18/2013 Premier Martial Arts/Grand River CrossFit Race Wod 5 Rounds for Time of :

3 Vertical jumps
3 Squats
3 Long jumps		 2m 23s
Performed as RX
Mathew Krajacic 01/18/2013 Premier Martial Arts/Grand River CrossFit race wod Front Squat

3-3-3-3-3-3-3		 130 lbs
Performed as RX
Mathew Krajacic 01/17/2013 Premier Martial Arts/Grand River CrossFit None 10-20-30 reps of :

Slam Ball 20/15
Wall Balls 20/15
Walking Lunge Steps		 10m 02s
Performed as RX
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