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Athlete Date Sort Location Workout Name Description Results
Roddy Goit 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 8 rounds 18 reps
Performed as RX
Roddy Goit 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 6 rounds 15 reps
Performed as RX
Roddy Goit 02/29/2016 Premier Martial Arts/Grand River CrossFit 02/29/2016 4 rounds for time of:
250m Row
10 KB Swings 50/35lbs
10 Wall Balls 20/15

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd		 8m 00s
Performed as RX
Roddy Goit 02/10/2016 Premier Martial Arts/Grand River CrossFit 02/10/2016 12min AMRAP:
5 Pull-ups
10 Box Jumps 24"/20"

Post rounds and reps!
LVL1M: 6min, mod. pull-ups, 20"/16" step ups
LVL1: 10min mod. pull-ups, 20"/16"
LVL2: Mod. pull-ups
LVL3: RX'd


 12 rounds 8 reps
Performed as RX
Roddy Goit 02/08/2016 Premier Martial Arts/Grand River CrossFit 02/08/2016 10min EMOM
5 Burpees
5 V-sit

Post rounds!
Perect Score is 10 rounds.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Roddy Goit 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 2m 28s
Performed as RX
Roddy Goit 01/06/2016 Premier Martial Arts/Grand River CrossFit Parnter WOD#3 10min AMRAP:
1 partner rows for Cals
The other partners take turns doing 1 round of Cindy each(only 1 person working at a time).
When the all of the rounds of Cindy are complete rotate the first Cindy partner to the rower and repeat Cindy. Continue rotating in the same order during the entire WOD.
Score = rounds of Cindy + CALs rowed
Cindy is: 5 Pull-ups, 10 Push-ups, 15 Squats
 9 rounds 128 reps
Performed as RX
Roddy Goit 11/09/2015 Premier Martial Arts/Grand River CrossFit 11/09/2015 10min AMRAP
5 Thrusters 95/65lbs
10 KB swings 50/35lbs
15 Sit-ups

Post rounds & reps!
LVL1M: 6min, light weight
LVL1: 8min, 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 7 rounds 13 reps
Performed as RX
Roddy Goit 11/02/2015 Premier Martial Arts/Grand River CrossFit 11/02/2015 For Time
500m Row
25 Push-ups
25 Squats
25 Sit-ups
500m Row

Post Time!
Scale as needed.
 6m 00s
Performed as RX
Roddy Goit 10/26/2015 Premier Martial Arts/Grand River CrossFit 10/26/2015 5 rounds for time
5 Power Snatch 105/75lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 85/55lbs, 20"/16"
LVL2: 95/65lbs
LVL 3: RX'd
 6m 32s
Performed as RX
Roddy Goit 09/16/2015 Premier Martial Arts/Grand River CrossFit 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 12m 57s
Performed as RX
Roddy Goit 09/14/2015 Premier Martial Arts/Grand River CrossFit 09/14/2015 For max rounds
1x... Power clean (115/85lbs)
1x... Burpee
Add one rep per round
8 minute time cap.

Post total rounds.
LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 8 rounds 14 reps
Performed as RX
Roddy Goit 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd


 10 rounds 0 reps
Performed as RX
Roddy Goit 08/19/2015 Premier Martial Arts/Grand River CrossFit 08/19/2015 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

LVL1M: 5min Air Squats
LVL1: 50% Body Weight
LVL 2:60% body Weight
LVL 3: RX'd

Post total rounds & reps! 		8 rounds 3 reps
Performed as RX
Roddy Goit 08/05/2015 Premier Martial Arts/Grand River CrossFit 08/05/2015 4 rounds for time
15 Calorie row
15 KB Swings 50/35lbs

Post Time!

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 6m 13s
Performed as RX
Roddy Goit 08/04/2015 Premier Martial Arts/Grand River CrossFit 08/04/2015 Power Snatch
3-3-3-3-3-3-3

Post heaviest load!
 165 lbs
Performed as RX
Roddy Goit 07/14/2015 Premier Martial Arts/Grand River CrossFit 07/14/2015 Squat Clean
5-5-5-5-5

Post heaviest load!
 215 lbs
Performed as RX
Roddy Goit 07/02/2015 Premier Martial Arts/Grand River CrossFit 07/02/2015 4 rounds for time:
10 Box Jumps 24/20
10 Toes to Bar

LVL1M: 2 rounds, 20/16, hang knee raise
LVL1: 3 rounds, 20/16, hang knee raise
LVL2: Knees to Chest
LVL3: RX'd
3m 46s
Performed as RX
Roddy Goit 06/29/2015 Premier Martial Arts/Grand River CrossFit 06/29/2015 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups


Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd		 9 rounds 10 reps
Performed as RX
Roddy Goit 06/24/2015 Premier Martial Arts/Grand River CrossFit 06/24/2015 Fran
21-15-9 reps of:
Thursters 95/65lbs
Pull-ups

Post time!
LVL1M: 15-9 reps, light weight, mod. pull-ups
LVL1: 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
 6m 55s
Performed as RX
Roddy Goit 06/23/2015 Premier Martial Arts/Grand River CrossFit 06/23/2015 Front Squat
5-5-3-3-1

Post heaviest load!
 255 lbs
Performed as RX
Roddy Goit 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 40m 44s
Performed as RX
Roddy Goit 06/09/2015 Premier Martial Arts/Grand River CrossFit 06/09/2015 Floor Press
3-3-3-3-3-3-3

Post heaviest load!
 205 lbs
Performed as RX
Roddy Goit 06/01/2015 Premier Martial Arts/Grand River CrossFit 06/01/2015 5 min AMRAP Ladder (1, 1, 2, 2, 3, 3)
KB Swings 50/35lbs
KB Squat Jumps

Add 1 rep each round until timer sounds.
Post total reps!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 108 reps
Performed as RX
Roddy Goit 10/03/2014 Premier Martial Arts/Grand River CrossFit 10/03/2014 4 rounds for time:
4 Single Arm DB Hang Clean & Jerk 35/20lbs
6 Box Jumps 24/20
8 Push-ups

Post time!
LVL1M: light weight, 20"/16"
LVL1: 25/10lbs, 20"/16"
LVL2: 30/15lbs
LVL3: RX'd		 3m 06s
Performed as RX
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