Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Roddy Goit 04/16/2013 Premier Martial Arts/Grand River CrossFit 04-16-2013 3km Running Time Trial

LVL1M: 1km
LVL1: 2km
LVL2: RX'd
LVL3: Sub 20min		 15m 38s
Performed as RX
Roddy Goit 02/11/2013 Premier Martial Arts/Grand River CrossFit 02-11-2013 12min AMRAP of:
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats

LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd		 15 rounds 0 reps
Performed as RX
Roddy Goit 12/21/2012 Premier Martial Arts/Grand River CrossFit 12-21-2012 Row 2000m
Post Time.

Strength Development
Hang Power Clean
5-5-5-5-5
 8m 23s
Performed as RX
Roddy Goit 11/26/2012 Premier Martial Arts/Grand River CrossFit 11-26-2012 10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders

LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Push-Press
5-5-5-5-5
 7 rounds 10 reps
Performed as RX
Roddy Goit 11/24/2012 Premier Martial Arts/Grand River CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LVL1M: 25 reps each, Asst. Pull-ups
LVL1: 50 reps each, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 23m 51s
Performed as RX
Roddy Goit 11/19/2012 Premier Martial Arts/Grand River CrossFit 11-19-2012 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds

Strength Development
Shoulder Press
5-5-5-5-5
 6 rounds 5 reps
Performed as RX
Roddy Goit 11/15/2012 Premier Martial Arts/Grand River CrossFit 11-15-2012 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, light weight
LVL2: 115lbs/65lbs
LVL3: RX'd

 6m 44s
Performed as RX
Roddy Goit 11/12/2012 Premier Martial Arts/Grand River CrossFit Rememberance Day Hero WOD 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

LVL1M: Floor Pike Push-ups, Triceps dips
LVL1: Box Pike Push-ups, Triceps dips
LVL2: Wall facing HSPU's, Bar dips
LVL3: RX'd
 14m 23s
Performed as RX
Roddy Goit 11/05/2012 Premier Martial Arts/Grand River CrossFit 11-05-2012 21-15-9 reps of:
Burpee tuck jumps
Pull-ups
Sit-ups

LVL1M: Burpees, Jumping Pull-ups
LVL1: Burpees, Band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 9m 01s
Performed as RX
Roddy Goit 10/31/2012 Premier Martial Arts/Grand River CrossFit 10-31-2012 Challenge of the Week With a continuously running clock do one 115lbs/75lbs Clean and Jerk the first minute, two 115lb/75lbs Clean and Jerks the second minute, three the next and so on. Continue as long as you are able. Use as many sets per minute as needed.
LVL1M: Light Weight
LVL1: Light Weight
LVL2 : RX'd
LVL3: RX'd

Post number of reps achieved.

Skill Development
Muscle Up Progression
3x5		 7 reps
Performed as RX
Roddy Goit 10/25/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #8 10 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Work on any weakness.		 10m 50s
Performed as RX
Roddy Goit 10/24/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #7 For Time:
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"

LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd

Work on Any Skills		 22m 06s
Performed as RX
Roddy Goit 10/17/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #5 21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories

LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5
 9m 22s
Performed as RX
Roddy Goit 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 7 rounds 0 reps
Performed as RX
Roddy Goit 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 378 reps
Performed as RX
Roddy Goit 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 6m 57s
Performed as RX
Roddy Goit 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 16m 46s
Performed as RX
Roddy Goit 10/01/2012 Premier Martial Arts/Grand River CrossFit 10-01-2012 5 rounds for time of:
50 Air Squats
50 Double Unders

LVL1M: 3 rounds, single skips
LVL1: 4 rounds, Double skips
LVL2: Triple skips
LVL3: RX'd

Strength Development
Power Cleans
5-5-5-5-5


 16m 46s
Performed as RX
Roddy Goit 09/28/2012 Premier Martial Arts/Grand River CrossFit Oh My Legs! For Time:
10 Squats at 60% Body Weight
200m Run
20 Squats
400m Run
30 Squats
600m Run

LVL1M; Air Squats, 2 rounds
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight

Strength Development
Bench Press
5-5-5-5-5
 10m 09s
Performed as RX
Roddy Goit 09/24/2012 Premier Martial Arts/Grand River CrossFit 09-24-2012 4 Rounds for Time of:
5 Handstand Push-ups
10 Overhead Walking Lunges 45lbs/35lbs
20 Wall-Balls 20lbs/15lbs

LVL1M: 2 rounds, Decline Push-ups, 25/15lbs, Low Target
LVL1: 3 rounds, Pike Push-ups, 35/25lbs, Low Target
LVL2: RX'd
LVL3: RX'd sub. 7min

Skill Development
Rope climb x5
 9m 57s
Performed as RX
Roddy Goit 09/21/2012 Premier Martial Arts/Grand River CrossFit 09-21-2012 4 rounds for time of:
3 Rope Climbs
30 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 15reps each, Modified rope climb
LVL1: 3 rounds, modified rope climb
LVL2: RX'd
LVL3: RX'd sub. 12min

Skill Development
Work on weaknesses
or Skill requirements.
 16m 36s
Workout Scaled
Roddy Goit 09/18/2012 Premier Martial Arts/Grand River CrossFit 09-18-2012 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd

Strength Development
Bench Press
5-5-5-5-5
 78 reps
Performed as RX
Roddy Goit 09/17/2012 Premier Martial Arts/Grand River CrossFit 09-17-2012 12min AMRAP of:
10 Thrusters 65lbs/45lbs
10 Pull-ups

LVL1M: 6min Light weight
LVL1: 10min /Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd shoot for 9 rounds

Skill Development
Glute Ham Sit-ups
3x8		 8 rounds 0 reps
Performed as RX
Roddy Goit 09/14/2012 Premier Martial Arts/Grand River CrossFit 09-14-2012 5 Rounds for time of:
10 Tire Flips
400m Sandbag carry 40lbs/30lbs

LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
 15m 14s
Performed as RX
Roddy Goit 09/13/2012 Premier Martial Arts/Grand River CrossFit 09-13-2012 8min AMRAP of:
8 Pull-ups
8 Pistol Squats (4per side)
8 Hand Release Push-ups

LVL1M: Jump Pull-ups, Standard Squats
LVL1: Asst. Pull-ups, Pistols to 16"
LVL2: Asst Pull-ups, Hip below parallel to box
LVL3: RX'd no box
Post rounds and reps

Skill Development
Handstand Holds
3x30sec		 8 rounds 5 reps
Performed as RX
Previous 1234567Next