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Athlete Date Sort Location Workout Name Description Results
Mathew Krajacic 04/11/2012 Premier Martial Arts/Grand River CrossFit 04-11-2012 Behind the neck jerk 5-3-3-3-3
Rest as needed between lifts

Post heaviest set. Scale as needed.

Skill Development
Knees to Elbows
3x8		 120 lbs
Performed as RX
Mathew Krajacic 04/07/2012 Premier Martial Arts/Grand River CrossFit Vacation W.O.D Run 400m -50 squats
Run 400m - 50 pushups
Run 400m - 50 sit-ups
Run 400m		 13m 41s
Performed as RX
Mathew Krajacic 04/04/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 DB Swings 55/35
12 Pull-ups

Post time. Scale as needed.

Skill Development
Turkish Get-up
3x5 per side		 10m 56s
Performed as RX
Mathew Krajacic 04/03/2012 Premier Martial Arts/Grand River CrossFit 04-03-2012 Three rounds for time of:
Row 500 meters
20 GHD sit-ups
2 Rope Climbs

Post time. Scale as needed.

Skill Development
Dips
3x8
 13m 38s
Performed as RX
Mathew Krajacic 04/02/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:
155/100 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24"/20" box

Post rounds. Scale as needed.

Strength Development
Split Jerk
5-5-5-5-5
 6 rounds 8 reps
Performed as RX
Mathew Krajacic 03/30/2012 Premier Martial Arts/Grand River CrossFit 03-30-2012 Time Trial

Run 10min for Distance.

Post distance. Scale as needed.

Strength Development
Hang Power Snatch
5-5-5-5-5		 1.50 mi
Performed as RX
Mathew Krajacic 03/28/2012 Premier Martial Arts/Grand River CrossFit 03-28-2012 5 rounds, 5x reps each exercise for time.
Clean and Jerk95/65
Front squat 95/65
DB man-makers 35/25
DB goblet squats 35/25

Skill Development
Pistol Squats
3x8		 17m 19s
Performed as RX
Mathew Krajacic 03/27/2012 Premier Martial Arts/Grand River CrossFit 03-27-2012 1-3-5-7-9x reps for time
Push press (65% bw)
Pull-ups
Burpee box jumps (20")

Post time. Scale as needed.

Skill Development
Double Unders
3x20		 9m 17s
Workout Scaled
Mathew Krajacic 03/26/2012 Premier Martial Arts/Grand River CrossFit 03-26-2012 8 AMRAP
10 Hand Release Push Up
10 Toes 2 Bar
10 DB swings 50/35

Post rounds. Scale as needed.

Strength Development
Overhead Squat
5-5-5-5-5		 4 rounds 24 reps
Performed as RX
Mathew Krajacic 03/24/2012 Premier Martial Arts/Grand River CrossFit 03-24-2012 4 Rounds for time of:
200m Run
10 Power Cleans 95/65
15 Sit-ups

Post time. Scale as needed.
 9m 27s
Performed as RX
Mathew Krajacic 03/23/2012 Premier Martial Arts/Grand River CrossFit 03-23-2012 3 Rounds for Distance:
Row 3 minutes
Rest 3 minutes

Post furthest distance in 3 min. Scale as needed.		 804 m
Performed as RX
Mathew Krajacic 03/22/2012 Premier Martial Arts/Grand River CrossFit 03-22-2012 For time:
60 Push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees

Post time. Scale as needed.		 12m 02s
Performed as RX
Mathew Krajacic 03/20/2012 Premier Martial Arts/Grand River CrossFit GHRF 4 rounds for time
500m Row
5 Rope climbs - 12.5		 13m 20s
Performed as RX
Mathew Krajacic 03/19/2012 Premier Martial Arts/Grand River CrossFit 03-19-2012 3 rounds:
15 Thrusters 75/55
3 Rope climbs
15 Sit-ups

Strength Development
Bench Press
5-5-5-5-5		 8m 36s
Performed as RX
Mathew Krajacic 03/15/2012 Premier Martial Arts/Grand River CrossFit 03-15-2012 21-15-9 reps of:
Sumo Deadlift Highpull 75lbs/55lbs
DB Swings 50lbs/35lbs
Compare to July 8, 2011

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 4m 29s
Performed as RX
Mathew Krajacic 03/14/2012 Premier Martial Arts/Grand River CrossFit 03-14-2012 For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 Push Press 65lbs/45lbs
150 Double-unders

Post time. Scale as needed.		 18m 26s
Workout Scaled
Mathew Krajacic 03/12/2012 Premier Martial Arts/Grand River CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 16s
Workout Scaled
Mathew Krajacic 03/09/2012 Premier Martial Arts/Grand River CrossFit 03-09-2012 Row 60secs on/60sec off
6 rounds
Cover max distance. Do not row on breaks.

Post Max Distance.
 1,642 m
Performed as RX
Mathew Krajacic 03/08/2012 Premier Martial Arts/Grand River CrossFit 03-08-2012 Front Squats
5-5-5-5-5

Post heaviest load.

Skill Development
Ring Pull-ups
3x8		 120 lbs
Performed as RX
Mathew Krajacic 03/07/2012 Premier Martial Arts/Grand River CrossFit 03-07-2012 3 rounds for time:
400m Run
20 Double Unders
20 Sit-ups
Compare to January 21, 2011
Post time.

Skill Development
Overhead Squat
5-5-5-5-5		 11m 51s
Workout Scaled
Mathew Krajacic 03/05/2012 Premier Martial Arts/Grand River CrossFit 03-05-2012 7 rounds
7x Ground to overhead (95lbs/65lbs)
5x Push-ups, hands on bar
Rest 2 minutes
Post total time including breaks.

Skill Development
Snatch Push Press
5-5-5-5-5		 17m 17s
Workout Scaled
Mathew Krajacic 03/01/2012 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach

Post total reps.		 62 reps
Performed as RX
Mathew Krajacic 02/28/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie 50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x8		 11m 21s
Performed as RX
Mathew Krajacic 02/28/2012 Premier Martial Arts/Grand River CrossFit 01-07-2012 Deadlift
5-5-5-5-5		 start at 95 total weight 117 lbs
Performed as RX
Mathew Krajacic 02/27/2012 Premier Martial Arts/Grand River CrossFit 02-27-2012 5 rounds of:
8 power cleans 95lbs/65lbs
250m row

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5

 9m 09s
Performed as RX
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