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Athlete Date Sort Location Workout Name Description Results
Roddy Goit 05/05/2014 Premier Martial Arts/Grand River CrossFit Back to Basics 21-15-9 reps of
Pull-ups
Push-ups
Sit-ups
Squats

Post time1
LVL1M:15-9 reps, mod. pull-ups
LVL1: mod. pull-ups
LVL2: RX'd
LvL3: RX'd
 5m 27s
Performed as RX
Roddy Goit 04/30/2014 Premier Martial Arts/Grand River CrossFit 04/30/2014 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders
Compare to April 17, 2013

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 9m 56s
Performed as RX
Roddy Goit 04/29/2014 Premier Martial Arts/Grand River CrossFit 04/29/2014 Strict Shoulder Press
5-5-3-3-1

Post heaviest load.
 160 lbs
Performed as RX
Roddy Goit 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		3m 19s
Performed as RX
Roddy Goit 04/23/2014 Premier Martial Arts/Grand River CrossFit 04/23/2014 3 rounds for time:
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post time!
LVL1M: 1 round.
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 11m 01s
Performed as RX
Roddy Goit 03/12/2014 Premier Martial Arts/Grand River CrossFit 03/12/2014 Complete as many rounds as possible in 7 minutes of:
5 sub-1:45/2:00 per 500m pace pulls on C2 rower
3 Deadlifts 255/185lbs

Post completed rounds.

LVL1M: 2:05/2:30 pace, light weight
LVL1: 2:00/2:20, 215/135lbs
LVL2: 1:55/2:05, 235/155lbs
LVL3: RX'd
 8 rounds 0 reps
Performed as RX
Roddy Goit 03/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 3-8, 2014 CrossFit Open 14.1

10min AMRAP of:
30 Double Unders
15 Power Snatches 75/55lbs
Post total reps!

LVL1M: 8min, single skips, light weight
LVL1: Double skips, 55/35lbs
LVL2: Triple skips, 65/45lbs
LVL3: RX'd		 218 reps
Performed as RX
Roddy Goit 03/05/2014 Premier Martial Arts/Grand River CrossFit 03/05/2014 50-40-30-20-10
Double-unders
Thrusters, 45/35lbs
5 CTB Pull-ups on the dashes

Post Time!

LVL1M: 30-20-10, single skips, light weight, mod. pull-ups
LVL1: Double skips, light weight, mod. pull-ups
LVL2: Triple skips, mod. pull-ups
LVL3: RX'd		 15m 22s
Performed as RX
Roddy Goit 02/03/2014 Premier Martial Arts/Grand River CrossFit 02/03/2014 20/20 for 5 rounds
Squat Clean 95/65lbs
Push Press 95/65lbs

20sec on/20sec off for 5 rounds.
Do one exercise then on to the next after 20sec break.
Post total reps added together.

LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd 		72 reps
Performed as RX
Roddy Goit 01/11/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 6-11, 2014 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!

LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 50% BW, Hang knee raise
LVL2: 75% BW, Knees to chest
LVL3: RX'd		 11m 33s
Performed as RX
Roddy Goit 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 11 rounds 8 reps
Performed as RX
Roddy Goit 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		 11m 11s
Performed as RX
Roddy Goit 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		 152 reps
Performed as RX
Roddy Goit 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		 7m 02s
Performed as RX
Roddy Goit 07/11/2013 Premier Martial Arts/Grand River CrossFit 07-11-2013 21-18-15-12-9-6-3 reps of:
Wall Balls 20/15lbs
Sit-ups

LVL1M: 12 to 3 reps, Yellow/Red targets
LVL1: 18-3 reps, Yellow/Red Targets
LVL2: Yellow/Red Targets
LVL3: RX'd Blue/Red Targets		 5m 16s
Performed as RX
Roddy Goit 07/10/2013 Premier Martial Arts/Grand River CrossFit 07-10-2013 3 rounds for time:
8 Pull-ups
8 Front Squats 115/85lbs
8 Burpees

LVL1M: Mod. Pull-ups, light weight
LVL1: Mod. Pull-ups, 85/55lbs
LVL2: Mod. Pull-ups 105/75lbs
LVL3: RX'd		 4m 03s
Performed as RX
Roddy Goit 07/08/2013 Premier Martial Arts/Grand River CrossFit 07-08-2013 2 rounds for time:
25 Push-ups
25 Sit-ups
25 Box Jumps 24/20
25 Pull-ups
25 Leg Levers

4) LVL1M: 1 round, 15 reps each, 20/16, mod. Pull-ups
LVL1: 20/16, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 9m 14s
Performed as RX
Roddy Goit 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!		 26m 09s
Performed as RX
Roddy Goit 07/04/2013 Premier Martial Arts/Grand River CrossFit 07-04-2013 5 rounds for time:
9 Deadlifts 155/115lbs
12 Push-ups
15 Box Jumps 24/20

LVL1M: 3 rounds, light weight, 20/16
LVL1: 4 rounds, 135/95lbs
LVL2: RX'd
LVL3: 28/24		 10m 47s
Performed as RX
Roddy Goit 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!
 5m 39s
Performed as RX
Roddy Goit 06/26/2013 Premier Martial Arts/Grand River CrossFit 06-26-2013 4 rounds for time
50 Double Unders
10 Pull-ups

LVL1M: 2 rounds, single skips, mod. Pull-ups
LVL1: 3 rounds, double skips, mod. Pull-ups
LVL2: Triple skips, mod. Pull-ups
LVL3: RX'd		 4m 57s
Performed as RX
Roddy Goit 06/19/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 17-22, 2013 For Time:
60 Push-ups
40 sit-ups
30 Squats
20 Dips
10 Box Jumps 24/20
5 Burpees

LVL1M: 30-20-15-10-5 reps, mod. PU's, & Dips, low box
LVL1: full reps, mod. PU's, mod dips
LVL2: Mod. Dips
LVL3: RX'd		 4m 37s
Performed as RX
Roddy Goit 06/17/2013 Premier Martial Arts/Grand River CrossFit 06-17-2013 10min AMRAP of:
150m Row
10 KB Swings 50/35lbs
8 Deadlifts @ Bodyweight

LVL1M: 5min, light weight
LVL1: 7min, 35/20lbs, 50% bodyweight Deadlift
LVL2: 75% Bodyweight Deadlift
LVL3: RX'd		 6 rounds 6 reps
Performed as RX
Roddy Goit 06/13/2013 Premier Martial Arts/Grand River CrossFit 06-13-2013 Cover Max distance Running or Rowing
9min

LVL1: 5min
LVL1: 6min
LVL2: 7min
LVL3: RX'd		 2,310 m
Performed as RX
Roddy Goit 06/12/2013 Premier Martial Arts/Grand River CrossFit 06-12-2013 Renata Goes to iHop
For Time:
25 Back Ext.
50 Push-ups
25 Knees to Elbows
50 Sit-ups

LVL1M: 12 Back Ext. 25 mod. PU's, 12 Hang Knee Raise, 25 Sit-ups
LVL1: Mod. PU's, Hang Knee Raise
LVL2: Hang Knee Raise
LVL3: RX'd		 5m 49s
Performed as RX
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