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Athlete Date Sort Location Workout Name Description Results
Mathew Krajacic 06/13/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 220 reps
Performed as RX
Mathew Krajacic 06/07/2012 Premier Martial Arts/Grand River CrossFit Tabata Something Else Tabata Something Else
8X20/10 of:
Pull Ups
Push Ups
Sit Ups
Squats

Take lowest set from each exercise and add together to get score. 		32 reps
Performed as RX
Mathew Krajacic 06/04/2012 Premier Martial Arts/Grand River CrossFit 06-04-2012 5 Rounds for time
400M Run
30 Thrusters 65/45

Post time. Scale as needed.

Skill Development
Rope Climb x5		 30m 52s
Performed as RX
Mathew Krajacic 05/31/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 10m 03s
Performed as RX
Mathew Krajacic 05/29/2012 Premier Martial Arts/Grand River CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post rounds. Scale as needed.

Skill
Sit-ups
3x20
 7 rounds 1 reps
Workout Scaled
Mathew Krajacic 05/26/2012 Premier Martial Arts/Grand River CrossFit 05-26-2012 21-15-9
Pushups
Hollow Rocks
Jump Squats (Jump to Chin-up Bar)

Post time. Scale as needed.		 5m 33s
Performed as RX
Mathew Krajacic 05/22/2012 Premier Martial Arts/Grand River CrossFit 05-22-2012 Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20lbs/15lbs
20 Pull-ups
10 Handstand push-ups

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 23m 39s
Workout Scaled
Mathew Krajacic 05/14/2012 Premier Martial Arts/Grand River CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 48m 39s
Performed as RX
Mathew Krajacic 05/09/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 30s
Performed as RX
Mathew Krajacic 05/08/2012 Premier Martial Arts/Grand River CrossFit Matt's Tires "Matt's Tires"
15min AMRAP of:
5 Burpees
10 Tire Flips
15 Double Unders

Post rounds. Scale as needed.

Strength Development
Power Cleans
5-5-5-5-5		 10 rounds 4 reps
Performed as RX
Mathew Krajacic 05/07/2012 Premier Martial Arts/Grand River CrossFit 05-07-2012 3 Rounds for time of:
15 Kettle bell swings 50lbs/35lbs
15 Sumo-Deadlift Highpull 75lbs/55lbs

Skill Development
Kipping Pull-up

Post time. Scale as needed.		 4m 53s
Performed as RX
Mathew Krajacic 05/04/2012 Premier Martial Arts/Grand River CrossFit 02-06-2012 3 Rounds for Time of:

15 DB Swings 50lbs/35lbs

30 Sit-ups

Scale as needed.		 4m 56s
Performed as RX
Mathew Krajacic 05/03/2012 Premier Martial Arts/Grand River CrossFit "Fun in the sun" 15 AMRAP

5-Burpee's
10- Tire flips (100 -120 lbs)
15- Double Unders 		9 rounds 10 reps
Performed as RX
Mathew Krajacic 05/01/2012 Premier Martial Arts/Grand River CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 28m 38s
Performed as RX
Mathew Krajacic 04/30/2012 Premier Martial Arts/Grand River CrossFit 04-30-2012 5 Rounds for time of:
15 Power Cleans 95lbs/65lbs
30 Sit-ups

Strength Development
Deadlift
5-5-5-5-5		 12m 31s
Performed as RX
Mathew Krajacic 04/27/2012 Premier Martial Arts/Grand River CrossFit Rowing Cindy Rowing Cindy

20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds. Scale as needed.		 8 rounds 19 reps
Performed as RX
Mathew Krajacic 04/25/2012 Premier Martial Arts/Grand River CrossFit 04-24-2012 3 Rounds for time of:
15 DB thrusters 35lbs/20lbs
Row 300m

Post time. Scale as needed.

Skill Development
Muscle up progressions		 8m 21s
Performed as RX
Mathew Krajacic 04/24/2012 Premier Martial Arts/Grand River CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 14m 20s
Performed as RX
Mathew Krajacic 04/23/2012 Premier Martial Arts/Grand River CrossFit Sandbagging it "Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag

Post round and reps. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 10 rounds 13 reps
Performed as RX
Mathew Krajacic 04/20/2012 Premier Martial Arts/Grand River CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 12 rounds 27 reps
Performed as RX
Mathew Krajacic 04/20/2012 Premier Martial Arts/Grand River CrossFit 04-20-2012 Row 2000m

Post time. Scale as needed.

Strength Development
Front Squat
5-5-5-5-5
 7m 33s
Performed as RX
Mathew Krajacic 04/18/2012 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 14m 14s
Performed as RX
Mathew Krajacic 04/17/2012 Premier Martial Arts/Grand River CrossFit 04-17-2012 Three rounds for time of:
Row 500 meters
20 GHD sit-ups
1 Rope Climb

Post time. Scale as needed.

Skill Development
Ring Pull-ups
3x8
 12m 14s
Performed as RX
Mathew Krajacic 04/16/2012 Premier Martial Arts/Grand River CrossFit 04-16-2012 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Compare to Dec 19, 2011

Post time. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 9m 09s
Performed as RX
Mathew Krajacic 04/12/2012 Premier Martial Arts/Grand River CrossFit 04-12-2012 For max reps
2 min Pull-ups
Rest 3 minutes
2 min burpees
Rest 3 minutes
2 minute deadlifts (bw)

Post total of all reps added together.		 83 reps
Performed as RX
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