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Athlete Date Sort Location Workout Name Description Results
Mathew Krajacic 01/17/2013 Premier Martial Arts/Grand River CrossFit None For Time :

150 KB Swings 50/35lbs		 13m 10s
Performed as RX
Mathew Krajacic 01/16/2013 Premier Martial Arts/Grand River CrossFit None Buy in:
20 Box jumps

5 Rounds for time of:

5 Sumo Deadlift/80lbs
10 Push Ups
15 Sit Ups		 8m 56s
Performed as RX
Mathew Krajacic 01/15/2013 Premier Martial Arts/Grand River CrossFit NS WOD 3 Rounds for time of:

Row 500M
30 wall balls 20/15lbs		 13m 58s
Performed as RX
Mathew Krajacic 01/15/2013 Premier Martial Arts/Grand River CrossFit None 6 Rounds for time of :

4 Planche Push ups
6 V -Sits
8 Tricep Dips		 5m 56s
Performed as RX
Mathew Krajacic 01/14/2013 Premier Martial Arts/Grand River CrossFit NF WOD #2 12 AMRAP of :

5 burpees
10 squats
15 sit ups		 8 rounds 2 reps
Performed as RX
Mathew Krajacic 01/09/2013 Premier Martial Arts/Grand River CrossFit Matt's Mash Up! 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups

LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs		 6m 47s
Performed as RX
Mathew Krajacic 01/09/2013 Premier Martial Arts/Grand River CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 12m 56s
Performed as RX
Mathew Krajacic 01/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 7-12, 2013 10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders

LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd 		6 rounds 9 reps
Performed as RX
Mathew Krajacic 01/07/2013 Premier Martial Arts/Grand River CrossFit CrossFit Big Sky WOD 10-8-6-4-2

Overhead Squats - 95lbs
Bar Facing Burpees		 9m 02s
Performed as RX
Mathew Krajacic 01/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-5, 2013 For Time:
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats

LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
 5m 18s
Performed as RX
Mathew Krajacic 01/04/2013 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 12s
Performed as RX
Mathew Krajacic 01/02/2013 Premier Martial Arts/Grand River CrossFit CrossfitHQ january 1 2013 5 Rounds for time:

10 - Toes to bar
10 - 75lbs power snatch
10 - 20lb wall ball shots		 12m 06s
Performed as RX
Mathew Krajacic 01/02/2013 Premier Martial Arts/Grand River CrossFit 01-02-2013 7 Rounds for time of:
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees

LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
 16m 17s
Performed as RX
Mathew Krajacic 12/29/2012 Premier Martial Arts/Grand River CrossFit Post Christmas Bootcamp 1 minute each station x 3 rounds
1 minute rest after each round

Sit ups
Kettlebell swings 50lbs/35lbs
Box jumps 24"/20"
Thrusters 75lbs/55lbs
Plank( -10 points if broken)		 239 reps
Performed as RX
Mathew Krajacic 12/29/2012 Premier Martial Arts/Grand River CrossFit Bootcamp Amrap 5 rounds of:
3 minutes on 1 minute rest.

3 Burpees
6 Pushups
9 Squats
 12 rounds 37 reps
Performed as RX
Mathew Krajacic 12/28/2012 Premier Martial Arts/Grand River CrossFit Rowing Michael Three rounds for time of:
Row 800 meters
50 Back Extensions
50 Sit-ups		 24m 04s
Performed as RX
Mathew Krajacic 12/27/2012 Premier Martial Arts/Grand River CrossFit Workout of the Week for Dec 27-29, 2012 14min AMRAP of:
3 Burpees
6 Push-press 85lbs/65lbs/6 Pull-ups

Each round alternate between Push-press and Pull-ups. Post rounds and reps completed.

LVL1M: 7min, light weight, asst. Pull-ups
LVL1: 10min, 75lbs/55lbs, asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 18 rounds 3 reps
Performed as RX
Mathew Krajacic 12/26/2012 Premier Martial Arts/Grand River CrossFit Boxing Day Blowout 4 Rounds for time of:
10 Tuck Jumps
10 Push-ups
10 Sit-ups

Post time.		 3m 44s
Performed as RX
Mathew Krajacic 12/24/2012 Premier Martial Arts/Grand River CrossFit None For Time:
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees

Post time. Everyone can do this. Modify as necessary.		 10m 42s
Performed as RX
Mathew Krajacic 12/22/2012 Premier Martial Arts/Grand River CrossFit Kettle Bells for Christmas 15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd		 6 rounds 20 reps
Performed as RX
Mathew Krajacic 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
 7m 33s
Performed as RX
Mathew Krajacic 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
 17m 08s
Performed as RX
Mathew Krajacic 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		 7m 19s
Performed as RX
Mathew Krajacic 12/17/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 8m 42s
Performed as RX
Mathew Krajacic 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.		 295 reps
Performed as RX
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