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Athlete Date Sort Location Workout Name Description Results
Rebecca MacCarthy 01/13/2014 Premier Martial Arts/Grand River CrossFit 01/13/2014 4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 5m 48s
Workout Scaled
Rebecca MacCarthy 01/09/2014 Premier Martial Arts/Grand River CrossFit 01/09/2014 Cover Max Distance in 7min
Rowing

Post distance!		 1,636 m
Performed as RX
Rebecca MacCarthy 01/08/2014 Premier Martial Arts/Grand River CrossFit 01/08/2014 15-12-9-6 reps of:
Hang Dumbbell Cleans 40/25lbs
Calorie Row
Post time.

LVL1M: 12-9-6 reps, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 6m 42s
Performed as RX
Rebecca MacCarthy 01/06/2014 Premier Martial Arts/Grand River CrossFit 01/06/2014 6 Rounds for time:
3 Squat Clean thrusters at 105/75 lbs
6 Box jumps @ 28/24
9 Burpees (Over barbell. Two feet take off and land)

LVL1M: 3 rounds, light weight, 20/16
LVL1: 5 rounds, 85/55lbs, 24/20
LVL2: 95/65lbs
LVL3: RX'd		 10m 42s
Workout Scaled
Rebecca MacCarthy 12/30/2013 Premier Martial Arts/Grand River CrossFit 12/30/2013 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		 147 reps
Workout Scaled
Rebecca MacCarthy 12/23/2013 Premier Martial Arts/Grand River CrossFit 12/23/2013 Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
Compare to December 22, 2012		 7 rounds 6 reps
Performed as RX
Rebecca MacCarthy 12/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 16-21, 2013 Helen
3 rounds for time:
400m run
21 Kettlebell swings 50/35lbs
12 Pull-ups

LVL1M: 200m, light weight, mod. Pull-ups
LVL1: 35/20lbs, mod. Pull-ups
LVL2: mod. Pull-ups
LVL3: RX'd		 11m 06s
Workout Scaled
Rebecca MacCarthy 12/11/2013 Premier Martial Arts/Grand River CrossFit 12/11/2013 For Time:
Run 400 meters
Row 500 meters
50 Sit-ups
25 Back Ext.
25 Burpee Pull-ups

LVL1M: 200m, 250m, 25 sit-ups, 15 back ext. 25 Burpee mod pull-ups
LVL1: Burpee mod pull-ups
LVL2: RX'd
LVL3: RX'd
 9m 48s
Performed as RX
Rebecca MacCarthy 12/06/2013 Premier Martial Arts/Grand River CrossFit 12/06/2013 3 rounds:
1 min Double Unders
1 min Burpees
1 min altng Step-Ups 20"
1 min Situps

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips
LVL2: triple skips
LVL3: RX'd		 372 reps
Performed as RX
Rebecca MacCarthy 12/02/2013 Premier Martial Arts/Grand River CrossFit 12/02/2013 5 rounds for time:
15 Overhead Walking lunge steps 45/25lbs
25 Push-ups (Hand Release)

LVL1M: 3 rounds, no weight lunges
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd		 11m 45s
Workout Scaled
Rebecca MacCarthy 11/27/2013 Premier Martial Arts/Grand River CrossFit 11/27/2013 20min AMRAP of:
Buy in: 200 Double Unders
With remaining time, complete as many rounds as possible of:
200m Run
5 Handstand Push-ups
10 Hang Power Cleans 115lbs/75lbs
15 Wall Balls 20/15lbs

LVL1M: 10min, single skips, mod. Push-ups, light weight, low targets
LVL1: 15min, double skips, mod. Push-ups, 95/55lbs
LVL2: Triple skips, mod. Push-ups, 105/65lbs
LVL3: RX'd		 3 rounds 15 reps
Workout Scaled
Rebecca MacCarthy 11/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 18-23, 2013 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 9m 49s
Performed as RX
Rebecca MacCarthy 11/19/2013 Premier Martial Arts/Grand River CrossFit 11/19/2013 Shoulder Press
3-3-3-3-3-3-3

Post heaviest load.
 59 lbs
Performed as RX
Rebecca MacCarthy 11/18/2013 Premier Martial Arts/Grand River CrossFit 11/18/2013 8 rounds of:
5 OH Squats 75/45
20 Double Unders

LVL1M: 4 rounds, Front squats, single skips
LVL1: 6 rounds, 55/25lbs, double skips
LVL2: 65/25lbs, triple skips
LVL3: RXd
 5m 39s
Workout Scaled
Rebecca MacCarthy 11/15/2013 Premier Martial Arts/Grand River CrossFit 11/15/2013 10 rounds of:
7 Burpees
7 Knees to elbows

LVL1M: 5 rounds, hang knee raise
LVL1: 7 rounds, hang knee raise
LVL2: Hang knee raise
LVL3: RX'd
 10m 49s
Performed as RX
Rebecca MacCarthy 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 9m 00s
Performed as RX
Rebecca MacCarthy 11/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 11-16, 2013 Wood
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24"/20"
95/65 pound Sumo-deadlift high-pull, 10 reps
95/65 pound Thruster, 10 reps

LVL1M: 3 rounds, 200m, light weight, 20/16
LVL1: 4 rounds, 20"/16", 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 32m 15s
Performed as RX
Rebecca MacCarthy 11/06/2013 Premier Martial Arts/Grand River CrossFit 11/06/2013 For Time
20 Back squats 135/95lbs
40 Toes to bar
60 KB swings 50/35

LVL1M: 10, 20, 30 reps, hang knee raise, light weights
LVL1: 105/65lbs, hang knee raise, 35/20lbs
LVL2: 115/75lbs, knees to chest
LVL3: RX'd 		6m 24s
Workout Scaled
Rebecca MacCarthy 11/04/2013 Premier Martial Arts/Grand River CrossFit 11/04/2013 10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 6 rounds 7 reps
Workout Scaled
Rebecca MacCarthy 10/29/2013 Premier Martial Arts/Grand River CrossFit 10/29/2013 4 Rounds for Time:
200m Run
10 Push-ups
15 Sit-ups
20 Squats

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 9m 42s
Performed as RX
Rebecca MacCarthy 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 85 reps
Performed as RX
Rebecca MacCarthy 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 100 lbs
Performed as RX
Rebecca MacCarthy 10/21/2013 Premier Martial Arts/Grand River CrossFit 10/21/2013 10 Rounds for Time:
3 Power Snatches 95/65lbs
5 Handstand Push-ups
7 Ball Slams 20lbs

LVL1M: 5 rounds, mod. Push-ups, light weight
LVL1: 7 rounds, 75/45lbs, mod. Push-ups
LVL2: Mod. Push-ups
LVL3: RX'd		 8m 40s
Workout Scaled
Rebecca MacCarthy 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 12 rounds 0 reps
Performed as RX
Rebecca MacCarthy 10/16/2013 Premier Martial Arts/Grand River CrossFit 10/16/2013 Tabata Double Unders
8x20sec on 10sec off
Lowest rep set is score

All levels try to do Double Unders		 15 reps
Performed as RX
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