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Athlete Date Sort Location Workout Name Description Results
Russell C 01/18/2016 Premier Martial Arts/Grand River CrossFit 01/18/2016 5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 15s
Performed as RX
Russell C 01/16/2016 Premier Martial Arts/Grand River CrossFit Challeng of the Week Jan 11-16, 2016 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
Deadlift BW 2nd minute
Workout finished at 100 calories

Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd		 8m 31s
Performed as RX
Russell C 01/12/2016 Premier Martial Arts/Grand River CrossFit 01/12/2016 Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press

Post Load!		 125 2 rounds 2 reps, 8 rounds 4 reps lbs
Performed as RX
Russell C 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 384 reps
Performed as RX
Russell C 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 6m 10s
Performed as RX
Russell C 12/16/2015 Premier Martial Arts/Grand River CrossFit 12/16/2015 2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders

Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 11 rounds 6 reps
Performed as RX
Russell C 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,612 m
Performed as RX
Russell C 12/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Dec 7-12, 2015 Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats

Post total rounds and Reps!
Scale as needed.
 17 rounds 0 reps
Performed as RX
Russell C 11/18/2015 Premier Martial Arts/Grand River CrossFit 11/18/2015 For Time:
21 Burpees
21 KB Swings 50/35lbs
21 Pull-ups
21 Box Jumps 24/20
21 Burpees

Post time!
Scale as needed.
 5m 13s
Performed as RX
Russell C 11/16/2015 Premier Martial Arts/Grand River CrossFit 11/16/2015 3 rounds for time:
10 Sumo deadlift high pull 95/65lbs
10 Hang clean 95/65lbs
Row 250m

LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 5m 39s
Performed as RX
Russell C 11/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 9-14, 2015 Rene
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Post time!
Scale as needed.		 30m 15s
Performed as RX
Russell C 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
Russell C 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
 4m 48s
Performed as RX
Russell C 10/24/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 19-24, 2015 Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.

Scale as needed!		 100 reps
Performed as RX
Russell C 10/19/2015 Premier Martial Arts/Grand River CrossFit 10/19/2015 4 Rounds for Time of:
6 Ground to Overhead 115/85lbs
12 V-UPs

Post time!

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 3m 38s
Performed as RX
Russell C 10/17/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week for Oct 13-17, 2015 20min AMRAP of:
10 Front Squats 65/45
15 Burpees
20 Double Unders

Post total rounds and reps!
LVL1M: 10min, air squats, single skips
LVL1: 15min, doubles
LVL2: triples
LVL3: RX'd		 8 rounds 0 reps
Performed as RX
Russell C 09/12/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 8-12, 2015 5 rounds for time
6 Pull-ups
9 Sumo-deadlift highpull 75/55lbs
12 Box Jumps 24/20

Post Time!
LVL1M: 3 rounds, mod pull-ups, light weight, 20"/16"
LVL1: 55/35lbs, mod pull-ups, 20"/16"
LVL2: 65/45lbs, mod pull-ups
LVL3: RX'd
 7m 08s
Performed as RX
Russell C 08/31/2015 Premier Martial Arts/Grand River CrossFit 08/31/2015 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd		 7m 27s
Performed as RX
Russell C 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.
Scale as needed.
Compare to August 9, 2014
 18m 29s
Performed as RX
Russell C 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


 9 rounds 0 reps
Performed as RX
Russell C 07/06/2015 Premier Martial Arts/Grand River CrossFit 07/06/2015 10min AMRAP of:
5 Power cleans 95/65
10 Pistols/Alternating
15 Double unders

Post rounds & reps!
LVL1M: 5min. light weight, squats, single skips
LVL1: 8min, 75/45lbs, mod. pistols, double skips
LVL2: 85/55lbs, mod. pistols, triple skips
LVL3: RX'd 		9 rounds 3 reps
Performed as RX
Russell C 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		 8 rounds 3 reps
Performed as RX
Russell C 06/27/2015 Premier Martial Arts/Grand River CrossFit Prize WOD for week of June 22-27, 2015 Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Post time!
Scale as needed.		 49m 48s
Performed as RX
Russell C 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
 7m 44s
Performed as RX
Russell C 06/20/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 15-20, 2015 Helen
3 rounds for time:
400m Run
21 kettle bell swings 50/35lbs
12 Pull-ups

Post time!
Scale as needed.
 11m 49s
Performed as RX
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