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Athlete Date Sort Location Workout Name Description Results
Roddy Goit 09/12/2012 Premier Martial Arts/Grand River CrossFit Jesse's Bear Complex 30 Reps for Time of the Following:
Front Squat, Push Press, Back Squat,
Behind the Neck Push Press = 1 rep

Choose Weight. Bar cannot touch floor until one rep is completed.
LVL1M: 10 reps
LVL1: 20 reps
LVL2: RX'd
LVL3: RX'd Sub. 10min

Skill/Strength
Work on weaknesses or skills
 7m 21s
Performed as RX
Roddy Goit 09/10/2012 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

LVL1M:30-20-10 Triple Skips
LVL1: 40-30-20-10 Triple Skips
LVL2: RX'd
LVL3: RX'd Sub. 8min
Post Time

Strength Development
Overhead Walking Lunge
3x10		 10m 55s
Performed as RX
Roddy Goit 09/07/2012 Premier Martial Arts/Grand River CrossFit 09-07-2012 10 Rounds for Time:
10 Hand Release Push-ups
10 Sit-ups
10 Squats

LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups

Strength Development
Deadlift
5-5-5-5-5
 11m 25s
Performed as RX
Roddy Goit 09/06/2012 Premier Martial Arts/Grand River CrossFit 09-06-2012 Front Squats
5-5-5-5-5

Post heaviest load.

Skill Development
Work on any weakness
 144 lbs
Performed as RX
Roddy Goit 09/04/2012 Premier Martial Arts/Grand River CrossFit 09-04-2012 4 Rounds for Time:
8 Sumo-Deadlift Highpulls 75lbs/55lbs
10 Ab-Rollouts

LVL1M: 3r, Lightweight
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 8min

Post Time

Skill Development
Rope Climb
5X
 3m 15s
Performed as RX
Roddy Goit 08/23/2012 Premier Martial Arts/Grand River CrossFit 08-23-2012 6 Rounds
Max Reps Handstand Push-ups
Max Reps Strict Pull-ups

Post total reps
Rest as needed between rounds. This is not timed.

Skill/Strength
Work on any weakness		 122 reps
Performed as RX
Roddy Goit 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 6m 09s
Performed as RX
Roddy Goit 08/20/2012 Premier Martial Arts/Grand River CrossFit 08-20-2012 Five rounds for time of:
5 Deadlifts (Choose Weight)
10 Burpees

Post time. Scale as needed.

Skill/Strength
Rope Climb		 4m 46s
Performed as RX
Roddy Goit 07/30/2012 Premier Martial Arts/Grand River CrossFit 07-30-2012 5 Rounds for Time:
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"

Skill/Strength
Ring Dips
3x8		 6m 31s
Performed as RX
Roddy Goit 07/26/2012 Premier Martial Arts/Grand River CrossFit 07-26-2012 Push Jerk
8-8-8

Post heaviest set. Scale as needed.

Skill/Strength
Ab Roll-out
3x10		 145 lbs
Performed as RX
Roddy Goit 07/25/2012 Premier Martial Arts/Grand River CrossFit 07-25-2012 Buy in:100 Double Unders followed by-
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump

Post time. Scale as needed.		 23m 10s
Performed as RX
Roddy Goit 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 14m 00s
Performed as RX
Roddy Goit 07/16/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 104 reps
Performed as RX
Roddy Goit 07/10/2012 Premier Martial Arts/Grand River CrossFit 07-10-2012 For Time:
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run

Post time. Scale as needed.

Skill/Strength
Bench Press
5-5-5-5-5		 8m 27s
Performed as RX
Roddy Goit 07/09/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#3 10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups

Post rounds.

Skill/Strength
Double Unders
3x50		 7 rounds 0 reps
Performed as RX
Roddy Goit 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 4 rounds 14 reps
Performed as RX
Roddy Goit 06/28/2012 Premier Martial Arts/Grand River CrossFit 06-28-2012 100 Squats @ 50% of 1 RM
Each time you rack the bar, you incur a 3 burpee penalty at the end of the workout.
Compare to Dec. 14, 2011

Post time. Scale as needed.

Skill Development
Strict Pull-ups
3x5
 16m 36s
Performed as RX
Roddy Goit 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 3 rounds 1 reps
Performed as RX
Roddy Goit 06/15/2012 Premier Martial Arts/Grand River CrossFit 06-15-2012 10-9-8-7-6-5-4-3-2-1 reps of
Handstand Push-ups
Pull-ups

Post time. Scale as needed.

Skill Development
Pistol Squats
3x10 Alternating legs		 12m 22s
Performed as RX
Roddy Goit 06/11/2012 Premier Martial Arts/Grand River CrossFit 06-11-2012 21-15-9 reps for time of:
Front squat 95lbs/65lbs
Burpees
Pull-ups

Post time. Scale as needed.

Skill Development
Muscle-up Progressions		 17m 51s
Performed as RX
Roddy Goit 05/29/2012 Premier Martial Arts/Grand River CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post rounds. Scale as needed.

Skill
Sit-ups
3x20
 7 rounds 4 reps
Performed as RX
Roddy Goit 05/25/2012 Premier Martial Arts/Grand River CrossFit 05-25-2012 5x100m run, 2min break between

Post fastest time. Scale as needed.
 0m 16s
Performed as RX
Roddy Goit 05/07/2012 Premier Martial Arts/Grand River CrossFit 05-07-2012 3 Rounds for time of:
15 Kettle bell swings 50lbs/35lbs
15 Sumo-Deadlift Highpull 75lbs/55lbs

Skill Development
Kipping Pull-up

Post time. Scale as needed.		 4m 35s
Performed as RX
Roddy Goit 04/30/2012 Premier Martial Arts/Grand River CrossFit 04-30-2012 5 Rounds for time of:
15 Power Cleans 95lbs/65lbs
30 Sit-ups

Strength Development
Deadlift
5-5-5-5-5		 15m 23s
Performed as RX
Roddy Goit 04/25/2012 Premier Martial Arts/Grand River CrossFit 04-25-2012 For Time:
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"

Post time. Scale as needed.

Skill Development
Handstand holds		 14m 56s
Performed as RX
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