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Athlete Date Sort Location Workout Name Description Results
Rebecca MacCarthy 01/13/2015 Premier Martial Arts/Grand River CrossFit 01/13/2015 Dynamic Effort Clean & Jerk
10 sets of 2 reps @ 70% of 1 Rep Max
Every minute on the minute.

Post load used.		 65 lbs
Performed as RX
Rebecca MacCarthy 01/13/2015 Premier Martial Arts/Grand River CrossFit 01/13/2015 Dynamic Effort Clean & Jerk
10 sets of 2 reps @ 70% of 1 Rep Max
Every minute on the minute.

Post load used.		 65 lbs
Performed as RX
Rebecca MacCarthy 01/07/2015 Premier Martial Arts/Grand River CrossFit 01/07/2015 For Time:
50 Wall-Balls 20lbs/15lbs
40 Double Unders
30 KB Swings 50lbs/35lbs
20 Steps Lunging Waiters Walk 35lbs/25lbs
10 Box Jumps

LVL1M: 25 WB's, 20 Double Skips,15KB Swings(35lbs/20lbs),10 Lunges(25lbs/15lbs), 5 Box Jumps(20"/16")
LVL1: Triple Skips
LVL2: RX'd
LVL3: RX'd + 28"/24"		 6m 27s
Performed as RX
Rebecca MacCarthy 01/03/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 29-Jan 3, 2015 5 rounds for time
5 Burpee Pull-ups
10 Box Jumps 24/20

Post time!
Scale as needed.
 5m 48s
Performed as RX
Rebecca MacCarthy 12/19/2014 Premier Martial Arts/Grand River CrossFit 12/19/2014 10-9-8-7-6-5-4-3-2-1 reps of:
V-sits
1-2-3-4-5-6-7-8-9-10 reps of:
Push-ups

Post time!
LVL1M: 6-1reps, 1-6 reps sit-ups
LV1: 8-1 reps, 1-8 reps, sit-ups
LVL2: RX'd
LVL3: RX'd		 3m 45s
Performed as RX
Rebecca MacCarthy 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 92 reps
Performed as RX
Rebecca MacCarthy 12/15/2014 Premier Martial Arts/Grand River CrossFit 12/15/2014 4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 4m 00s
Performed as RX
Rebecca MacCarthy 12/10/2014 Premier Martial Arts/Grand River CrossFit 12/10/2014 8min AMRAP of:
1 Rope Climb
5 Burpees
10 Box Jumps 24/20

Post rounds & reps!
LVL1M: 5min, mod rope climb,20"/16"
LVL1: mod. rope climb, 20/16"
LVL2: Mod. rope climb
LVL3: RX'd		 6 rounds 9 reps
Workout Scaled
Rebecca MacCarthy 12/03/2014 Premier Martial Arts/Grand River CrossFit 12/03/2014 6 rounds for time:
12 DB Walking Lunge Steps 45/25lbs
5 Strict pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 35/15lbs mod. pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 7m 07s
Workout Scaled
Rebecca MacCarthy 12/01/2014 Premier Martial Arts/Grand River CrossFit 12/01/2014 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 4m 50s
Workout Scaled
Rebecca MacCarthy 11/28/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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.		 258 reps
Performed as RX
Rebecca MacCarthy 11/13/2014 Premier Martial Arts/Grand River CrossFit 11/13/2014 3x400m Run or Row
45 sec rest between

Post fastest interval!
 1m 38s
Performed as RX
Rebecca MacCarthy 11/11/2014 Premier Martial Arts/Grand River CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20lbs Dumbbell thruster, 8 reps
35/20lbs Dumbbell walking lunge, 12 steps

Post rounds & reps.
LVL1M: 5min, Hang knee raise, light weight
LVL1: 8min, Hang knee raise, 30/15lbs
LVL2: Knees to chest
LVL3: RX'd		 5 rounds 2 reps
Performed as RX
Rebecca MacCarthy 11/10/2014 Premier Martial Arts/Grand River CrossFit 11/10/2014 4 rounds
1 minute Row (calories)
1 minute Sit-ups

Rest 30sec between rounds, total reps and calories = score
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3 RX'd 		167 reps
Performed as RX
Rebecca MacCarthy 11/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 3-8, 2014 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
LVL1M: 10min, mod pull-ups, single skips
LVL1: 15min, mod pull-ups, double skips
LVL2: mod pull-ups, triple skips
LVL3: RX'd		 10 rounds 0 reps
Performed as RX
Rebecca MacCarthy 11/05/2014 Premier Martial Arts/Grand River CrossFit 11/05/2014 100 Squats for Time!
Every minute do 5 Burpees
Workout starts with 5 Burpees!

Post time!
LVL1M: 50 squats
LVL1: 75 squats
LVL2: RX'd
LVL3: RX'd 		3m 32s
Performed as RX
Rebecca MacCarthy 11/03/2014 Premier Martial Arts/Grand River CrossFit 11/03/2014 5 Rounds for Time
10 Deadlifts @ BW
5 Knees to Elbows

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 60% BW, hang knee raise
LVL2: 75% BW, hang knee raise
LVL3: RX'd
 5m 50s
Workout Scaled
Rebecca MacCarthy 10/25/2014 Premier Martial Arts/Grand River CrossFit Prize WOD October 20-25, 2014 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
LVL1M: 500m row, 25 thrusters(light weight) 15 mod. pull-ups
LVL1: 35lbs, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 10m 47s
Workout Scaled
Rebecca MacCarthy 10/23/2014 Premier Martial Arts/Grand River CrossFit 10/23/2014 3 rounds for Time
20 Push ups
250m Row

Post Time!
Scale as needed.		 6m 22s
Performed as RX
Rebecca MacCarthy 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Chin Ups

Post time!
LVL1M: 8-5 reps, sit-ups, mod. chin ups
LVL1: Sit-ups, mod. chin ups
LVL2: Mod. chin ups
LVL3: RX'd
 5m 08s
Performed as RX
Rebecca MacCarthy 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 20lbs

Post Time!
Scale as needed.
 5m 07s
Performed as RX
Rebecca MacCarthy 10/14/2014 Premier Martial Arts/Grand River CrossFit 10/14/2014 7 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 8m 54s
Performed as RX
Rebecca MacCarthy 10/08/2014 Premier Martial Arts/Grand River CrossFit 10/08/2014 30-30-30
For Time:
30 Shoulder to Overhead 95/65lbs
30 Front Squats 95/65lbs
30 Power Cleans 95/65lbs

Post time!
LVL1M: 15 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 7m 32s
Performed as RX
Rebecca MacCarthy 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 5 rounds 27 reps
Workout Scaled
Rebecca MacCarthy 10/03/2014 Premier Martial Arts/Grand River CrossFit 10/03/2014 4 rounds for time:
4 Single Arm DB Hang Clean & Jerk 35/20lbs
6 Box Jumps 24/20
8 Push-ups

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs
LVL3: RX'd		 4m 09s
Performed as RX
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