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Athlete Date Sort Location Workout Name Description Results
Mathew Krajacic 02/27/2012 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.		 5m 19s
Performed as RX
Mathew Krajacic 02/24/2012 Premier Martial Arts/Grand River CrossFit 02-24-2012 Time trial
Row 3000m

Post time.		 12m 26s
Performed as RX
Mathew Krajacic 02/23/2012 Premier Martial Arts/Grand River CrossFit 02-23-2012 Max rounds
Perform one set every minute on the minute, add 10lbs per round until failure
2x Back squat (starting weight 135lbs/85lbs)

Post total rounds.		 9 rounds 0 reps
Workout Scaled
Mathew Krajacic 02/22/2012 Premier Martial Arts/Grand River CrossFit 02-22-2012 20 minute AMRAP:
5x Front squat 95lbs/65lbs
7x Handstand push-ups
9x Pull-ups

Strength Development
Bench Press
5-5-5-5-5

Post total rounds 		12 rounds 12 reps
Workout Scaled
Mathew Krajacic 02/21/2012 Premier Martial Arts/Grand River CrossFit 02-21-2012 5 rounds for time of:
8x Sumo deadlift high pull 75lbs/55lbs
10x Push-press 75lbs/55lbs
12x Sit-ups

Skill Development
Overhead Squat
3x8 dowel or light weight		 6m 59s
Workout Scaled
Mathew Krajacic 02/17/2012 Premier Martial Arts/Grand River CrossFit 02-17-2012 Run 3x800m, 3min rest between
or
Row 3x1000m, 3min rest between

Post fastest interval. Scale as needed.


 3m 57s
Performed as RX
Mathew Krajacic 02/17/2012 Premier Martial Arts/Grand River CrossFit 02-15-2012 Power Clean

5-5-5-5-5

Post heaviest load.		 87 lbs
Performed as RX
Mathew Krajacic 02/16/2012 Premier Martial Arts/Grand River CrossFit 02-16-2012 For Time:

30 Calorie Row
30 Walking Lunges 45lbs/35lbs
30 Box Jumps 24"/20"
30 Toes to Bar
30 Sit-ups
30 DB Swings 50lbs/35lbs
30 Calorie Row

Scale as needed.		 8m 31s
Workout Scaled
Mathew Krajacic 02/15/2012 Premier Martial Arts/Grand River CrossFit 02-15-2012 Power Clean

5-5-5-5-5

Post heaviest load.		 70 lbs
Performed as RX
Mathew Krajacic 02/14/2012 Premier Martial Arts/Grand River CrossFit 02-14-2012 5 Rounds for Time of:

10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups

Scale as needed.		 8m 24s
Workout Scaled
Mathew Krajacic 02/13/2012 Premier Martial Arts/Grand River CrossFit 02-13-2012 4 Rounds for Time of:

400m Run

21 Push-ups

Scale as needed.		 15m 02s
Performed as RX
Mathew Krajacic 02/13/2012 Premier Martial Arts/Grand River CrossFit 01-31-2012 7 Rounds for Time:

10 Deadlifts @ 135/95
20 Double Unders

Scale as needed.		 6m 28s
Workout Scaled
Mathew Krajacic 02/09/2012 Premier Martial Arts/Grand River CrossFit 02-09-2012 Tabatas
8x20sec on/10sec off of:

Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs

Scale as needed. Add up all reps for score.		 232 reps
Performed as RX
Mathew Krajacic 02/08/2012 Premier Martial Arts/Grand River CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Scale as needed.		 4 rounds 6 reps
Workout Scaled
Mathew Krajacic 02/07/2012 Premier Martial Arts/Grand River CrossFit 02-07-2012 10 Rounds for Time of:

8 Push-ups

10 Double-unders

Scale as needed.		 5m 42s
Workout Scaled
Mathew Krajacic 02/03/2012 Premier Martial Arts/Grand River CrossFit 02-03-2012 For Distance:

Run 3x3min, 1.5min rest between
or
Row 3x3min, 1.5min rest between

Post furthest distance. Scale as needed.
 712 m
Performed as RX
Mathew Krajacic 02/02/2012 Premier Martial Arts/Grand River CrossFit 01-02-2012 3 round for time:
20 DB Swings 50lbs/35lbs
15 Push Press 75lbs/55lbs
10 Knees to Elbows

Scale as needed.		 7m 21s
Workout Scaled
Mathew Krajacic 01/31/2012 Premier Martial Arts/Grand River CrossFit 01-31-2012 7 Rounds for Time:

10 Deadlifts @ 135/95
20 Double Unders

Scale as needed.		 6m 37s
Workout Scaled
Mathew Krajacic 01/30/2012 Premier Martial Arts/Grand River CrossFit 01-30-2012 5 Rounds for Time:

12 Wall Balls 20lbs/15lbs
12 Toes to Bar

Scale as needed.		 5m 11s
Performed as RX
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