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Athlete Date Sort Location Workout Name Description Results
Roddy Goit 10/01/2014 Premier Martial Arts/Grand River CrossFit 10/01/2014 12min AMRAP:
5 Ground to Overhead 115/75lbs
7 Toes to Bar
9 Burpees

Post rounds and reps!
LVL1M: 6min, light weight, hang knee raise
LVL1: 10min, 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 5 rounds 5 reps
Performed as RX
Roddy Goit 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 3m 18s
Performed as RX
Roddy Goit 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#1 Sept 22-27, 2014 Prize WOD#1
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs

Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!		 94 reps
Performed as RX
Roddy Goit 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#2 Sept 22-27, 2014 Prize WOD#2
To be completed immediately after WOD#1.
10min AMRAP of:
35 Unbroken Double Unders
10 Unbroken Overhead Squats with 2sec pause at bottom 45/35lbs

Score is number of rounds and reps.

4 rounds 0 reps
Performed as RX
Roddy Goit 09/22/2014 Premier Martial Arts/Grand River CrossFit 09/22/2014 Buy In: 800m Row
followed by 3 rounds of
5 Power Snatches 95/65lbs
10 Pull-ups
15 Squats
Cash Out: 100 Double Unders

Post Time!
LVL1M: 400m, 2 rounds, light weight, mod. pull-ups, singel skips
LVL1: 75/45lbs, mod. pull-ups, double skips
LVL2: 85/55lbs, mod. pull-ups, triple skips
LVL3: RX'd		 12m 42s
Performed as RX
Roddy Goit 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 10 rounds 0 reps
Performed as RX
Roddy Goit 09/08/2014 Premier Martial Arts/Grand River CrossFit 09/08/2014 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (Body weight)
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps, light weight
LVL1M: 8-1 reps, 65% Body weight
LVL2: 75% Body weight,
LVL3: RX'd		 5m 04s
Performed as RX
Roddy Goit 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 3m 22s
Performed as RX
Roddy Goit 08/29/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 25-Aug 29, 2014 5 Rounds for Time of:
5 Power Snatches 95/65lbs
15 Knees to Elbows

Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 4 rounds, 75/45lbs, hang knee raise
LVL2: 85/55lbs, hang knee raise
LVL3: RX'd		 9m 20s
Performed as RX
Roddy Goit 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 9 rounds 1 reps
Performed as RX
Roddy Goit 08/18/2014 Premier Martial Arts/Grand River CrossFit Card Workout Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps

Post Time!
Scale as needed.		 14m 20s
Performed as RX
Roddy Goit 08/14/2014 Premier Martial Arts/Grand River CrossFit 08/14/2014 Running Intervals
Run 400m
Rest
Run 400m
Rest
Run 400m
Rest
Run 400m

Rest exactly how long it took you to run the interval.
Post fastest interval.
 1m 13s
Performed as RX
Roddy Goit 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 26m 44s
Performed as RX
Roddy Goit 07/28/2014 Premier Martial Arts/Grand River CrossFit 07/28/2014 8min AMRAP of:
5 Deadlifts 185/115lbs
10 Wall Balls 20/15lbs
15 Double Unders

Post rounds & reps!
LVL1M: 5min light weight, single skips
LVL1: 6min, 155/95lbs, double skips
LVL2: 165/105lbs, triple skips
LVL3: RX'd
 7 rounds 6 reps
Performed as RX
Roddy Goit 07/23/2014 Premier Martial Arts/Grand River CrossFit 07/23/2014 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 5m 02s
Performed as RX
Roddy Goit 07/16/2014 Premier Martial Arts/Grand River CrossFit 07/16/2014 Every Minute on the minute for 10min
3 Clean & Jerks 115/75lbs
7 Toes to Bar

Perfect score is 10 rounds.
Post total rounds.

LVL1M: 6min, light weight, hanging knee raise
LVL1: 8min, 95/55lbs, hanging knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd

 9m 00s
Performed as RX
Roddy Goit 07/14/2014 Premier Martial Arts/Grand River CrossFit 07/14/2014 4 rounds for time of:
40 Double Unders
30 Sit-ups
20 Hand Release Push-ups
10 Burpees

Post time!
LVL1M: 2 rounds, single skips
LVL1: 3 rounds, double skips
LVL2: Triple skips
LVL3: RX'd

 13m 28s
Performed as RX
Roddy Goit 07/03/2014 Premier Martial Arts/Grand River CrossFit 07/03/2014 1000m Row
10 sit-ups for each minute it takes to do 1000m
Time is kept going until sit-ups are finished.

Post total time!		 4m 35s
Performed as RX
Roddy Goit 06/23/2014 Premier Martial Arts/Grand River CrossFit 06/23/2014 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
LVL1M: 25 & 12 reps each, single skips, sit-ups
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 8m 26s
Performed as RX
Roddy Goit 06/21/2014 Premier Martial Arts/Grand River CrossFit 06/21/2014 Vested Cindy
20min AMRAP with 20/10lbs Vest
5 Pull-ups
10 Push-ups
20 Squats

Post rounds & reps!
LVL1M: 10min, no weight, mod. pull-ups
LVL1M: 12min, no weight, mod. pull-ups
LVL2: 15min, weighted, mod. pull-ups
LVL3: RX'd		 11 rounds 15 reps
Performed as RX
Roddy Goit 06/18/2014 Premier Martial Arts/Grand River CrossFit 06/18/2014 5 Rounds for time of:
8 SDHP 75/55lbs
10 Push-press 75/55lbs
12 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 3m 39s
Performed as RX
Roddy Goit 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/04/2014 4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
 5m 00s
Performed as RX
Roddy Goit 05/29/2014 Premier Martial Arts/Grand River CrossFit Driveway Construction Alternative For Time:
500m Row
50 Squats
50 Sit-ups
50 Push-ups
500m Row

LVL1M:250m row, 25 reps each
LVL1: 375m row, 35 reps each
LVL2: RX'd
LVL3: RX'd		 9m 22s
Performed as RX
Roddy Goit 05/23/2014 Premier Martial Arts/Grand River CrossFit 05/23/2014 Run 400m
20 Push-ups
Run 200m
20 Sit-ups
Run 200m
20 Burpees
Run 400
20 Squats

Post time!
LVL1M: 100m runs, 10 reps each
LVL1: 200m runs
LVL2: RX'd
LVL3: RX'd
 7m 55s
Performed as RX
Roddy Goit 05/09/2014 Premier Martial Arts/Grand River CrossFit 05/09/2014 5 Rounds for Time of:
12 Walking Lunge steps in Front Rack Position 95/65lbs
12 Knees to elbows

Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 4 rounds, 75/45lbs, hang knee raise
LVL2: 85/55lbs, knees to chest
LVL3: RX'd		 7m 06s
Performed as RX
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