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Nicole Hoskin 08/24/2013 Premier Martial Arts/Grand River CrossFit Murph - Challenge of the Week For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

LVL1M: 400m Run, 25 Mod. Pull-ups, 35 Push-ups, 45 Squats, 400m Run
LVL1: 800m Run, 50 Mod. Pull-ups, 100 push-ups, 150 squats, 800m
LVL2: 1200m Run, 75 Mod. Pull-ups, 150 push-ups, 225 Squats, 1200m Run		 44m 04s
Performed as RX
Nicole Hoskin 08/23/2013 Premier Martial Arts/Grand River CrossFit DT Five rounds for time of:
155 pound Deadlift, 12 reps, 105lbs women
155 pound Hang power clean, 9 reps, 105lbs women
155 pound Push jerk, 6 reps, 105lbs women

Post Time:
Scale as needed. There won't be too many people RXing this one!
 8m 49s
Workout Scaled
Nicole Hoskin 08/21/2013 Premier Martial Arts/Grand River CrossFit Victoria 5 rounds for time of:
10 Thrusters 95/65lbs
14 Box Jumps 24"/20"
12 SDHP 95/65lbs
12 Burpees
27 KB Swings 50/35lbs

Post Time:
LVL1M: 2 rounds, light weights 20"/16" box
LVL1: 3 rounds, 65/45lbs, 20"/16"
LVL2: 4 rounds, 85/55lbs
LVL3: RX'd
 27m 18s
Performed as RX
Nicole Hoskin 08/20/2013 Premier Martial Arts/Grand River CrossFit Randy 75 pound Power snatch, 75 reps for time. 55lbs for Women.

Post Time;
LVL1M: 35 reps, light weight
LVL1: 50 reps, 55lbs/35lbs
LVL2: 60 reps, 65/45lbs
LVL3: RX'd
 5m 36s
Performed as RX
Nicole Hoskin 08/20/2013 Premier Martial Arts/Grand River CrossFit Randy 75 pound Power snatch, 75 reps for time. 55lbs for Women.

Post Time;
LVL1M: 35 reps, light weight
LVL1: 50 reps, 55lbs/35lbs
LVL2: 60 reps, 65/45lbs
LVL3: RX'd
 5m 36s
Performed as RX
Nicole Hoskin 08/16/2013 Premier Martial Arts/Grand River CrossFit Workout of the Week Aug 12-17, 2013 Backwards "Christine"
3 rounds for time of:
21 Box Jumps 24"/20"
12 Deadlifts @ Body weight
500m Row

Post time.
LVL1M: 2 rounds, 20"/16", light weight, 250m row
LVL1: 60% Body weight
LVL2: 75% Body weight
LVL3: RX'd

 12m 30s
Performed as RX
Nicole Hoskin 08/14/2013 Premier Martial Arts/Grand River CrossFit Backwards Annie 10-20-30-40-50 reps of:
Sit-ups
Double Unders

Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
 6m 19s
Performed as RX
Nicole Hoskin 08/13/2013 Premier Martial Arts/Grand River CrossFit Backwards Diane 9-15-21 reps for Time of:
Hand Stand Push-ups
Deadlift 225/155lbs

LVL1M: Push-ups, light deadlift
LVL1: Mod. HSPU, 155/105lbs
LVL2: Mod. HSPU, 205/135lbs
LVL3: RX'd		 4m 04s
Performed as RX
Nicole Hoskin 08/12/2013 Premier Martial Arts/Grand River CrossFit Backwards Jackie For Time:
30 Pull-ups
50 Thruster 45lbs
1000m Row

Post Time.
LVL1M: 15 Asst. Pull-ups, 25 Thrusters 35lbs, 500m Row
LVL1: 20 Asst. Pull-ups, 35 Thrusters 35lbs, 750m Row
LVL2: RX'd
LVL3: RX'd
 8m 57s
Performed as RX
Nicole Hoskin 08/10/2013 Premier Martial Arts/Grand River CrossFit Work Challenge of the Week Aug 6-11, 2013 CrossFit Total

3 Attempts to get a 1 rep max at each exercise
Back Squat
Shoulder Press
Deadlift

Post total of each added together.		 552 lbs
Performed as RX
Nicole Hoskin 08/08/2013 Premier Martial Arts/Grand River CrossFit 08-08-2013 Squat Cleans

3-3-3-3-3-3-3 reps

Post heaviest load.		 125 lbs
Performed as RX
Nicole Hoskin 08/07/2013 Premier Martial Arts/Grand River CrossFit 08-07-2013 Shoulder Press

5-5-3-3-1 reps

Post heaviest load.
 95 lbs
Performed as RX
Nicole Hoskin 08/06/2013 Premier Martial Arts/Grand River CrossFit 08-06-2013 Back Squats

5-5-3-3-1 reps

Post Heaviest Load		 185 lbs
Performed as RX
Nicole Hoskin 08/02/2013 Premier Martial Arts/Grand River CrossFit None 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min		 4m 23s
Performed as RX
Nicole Hoskin 08/01/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 29-Aug 2, 2013 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
Post Rounds.
Compare to Aug 27, 2012		 9 rounds 7 reps
Performed as RX
Nicole Hoskin 07/31/2013 Premier Martial Arts/Grand River CrossFit 07-31-2013 Clean & Jerk
5-5-5-5-5

Post heaviest load.		 125 lbs
Performed as RX
Nicole Hoskin 07/29/2013 Premier Martial Arts/Grand River CrossFit 07-29-2013 21-15-9 reps of:
Burpees
Deadlifts @ Bodyweight

LVL1M: Push-ups, light weight
LVL1: 50% Bodyweight
LVL2: 75% Bodyweight
LVL3: RX'd		 5m 057s
Performed as RX
Nicole Hoskin 07/27/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 22-27, 2013 "Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 6m 15s
Performed as RX
Nicole Hoskin 07/26/2013 Premier Martial Arts/Grand River CrossFit 07-24-2013 21-15-9 reps of
Power Cleans 95/65lbs
Box Jumps 24/20

LVL1M: 15 & 9 reps, light weight, 20/16
LVL1: 75/45lbs, 20/16
LVL2: 85/55lbs
LVL3: RX'd		 5m 21s
Performed as RX
Nicole Hoskin 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.1 1000m Row (RX'd)

750m Row (Scaled)

Must start from a standing position.
Post Time!		 4m 15s
Performed as RX
Nicole Hoskin 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.2 3min Break between 4.1 and 4.2
7:00 Thruster Ladder

15 Reps at 85/55lbs(RX'd),65/35lbs(scaled)

15 Reps at 95/65, 75/45

15 Reps at 105/75, 85/55

As Many Reps As Possible at 115/85, 95/65
Post Total Reps.
 47 reps
Performed as RX
Nicole Hoskin 07/13/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #3 10min AMRAP of:
3 Cleans 135/85lbs(RX'd),85/55lbs(scaled)
10 Wall Balls 20/15lbs
6 Cleans
10 Wall Balls
9 Cleans
10 Wall Balls
....Keep adding 3 cleans each round until timer sounds.
 142 reps
Performed as RX
Nicole Hoskin 07/06/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #2 3 Rounds for Time:

800m Run(RX'd), 400m Run(Scaled)
50 Squats(RX'd), 25 Squats(Scaled)
50 Push-ups(RX'd), 25 Push-ups(Scaled)

Post time!		 23m 52s
Performed as RX
Nicole Hoskin 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 4m 56s
Performed as RX
Nicole Hoskin 04/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 22-27, 2013 "Fran"
21-15- and 9 reps, for time of:
95/65lb Thruster
Pull-ups

LVL1M: Light weight, asst. pull-ups
LVL1: 75/45lbs, asst pull-ups
LVL2: asst. pull-ups
LVL3: RX'd		 06m 015s
Performed as RX
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