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Athlete Date Sort Location Workout Name Description Results
Russell C 04/13/2015 Premier Martial Arts/Grand River CrossFit 04/13/2015 8min AMRAP:
4 Power Cleans 135/95lbs
6 Toes to Bar
8 KB Swings 50/35lbs

Post rounds and reps!
LVL1M: 5min, light weight, hang knee raise.
LVL1: 95/65lbs, hang knee, 40/25lbs
LVL2: 115/85lbs, knees to chest, 45/30lbs
LVL3: RX'd
 6 rounds 3 reps
Performed as RX
Russell C 04/11/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 6-11, 2015 10-9-8-7-6-5-4-3-2-1 reps of:
Ground to Overhead 95/65lbs
Box Jumps 24/20

LVL1M: 6-1 reps, light weight, 20/16 step ups
LVL1: 8-1 reps, 75/45lbs, 20/16 box jumps
LVL2: 85/55lbs
LVL3: RX'd 		7m 50s
Performed as RX
Russell C 04/08/2015 Premier Martial Arts/Grand River CrossFit 04/08/2015 21-15-9 reps of:
Power Cleans 115/75lbs
Wall Balls 20/15lbs

Post time!
LVL1M: 15-9 reps, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 5m 27s
Performed as RX
Russell C 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 4m 55s
Performed as RX
Russell C 03/26/2015 Premier Martial Arts/Grand River CrossFit 03/26/2015 3000m Time Trial Run or Row

Scale as needed.
Post time!
 11m 27s
Performed as RX
Russell C 03/25/2015 Premier Martial Arts/Grand River CrossFit 03/25/2015 10min EMOM
5 Hang Power Snatch 75/45lbs
5 Med Ball Sit-up toss 20/15lbs

Post total rounds!
LVL1M: 5min, light weight
LVL1: 8min, 55/25lbs,
LVL2: 65/35lbs
LVL3: RX'd

 10 rounds 0 reps
Performed as RX
Russell C 03/23/2015 Premier Martial Arts/Grand River CrossFit 03/23/2015 6 rounds for Time:
5 Chest to Bar Pull-ups
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, mod. pull-ups
LVL1: 4 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd
 7m 21s
Performed as RX
Russell C 03/16/2015 Premier Martial Arts/Grand River CrossFit 03/16/2015 For Time:
30 Back Squats 135/95
10 Pull-ups
30 Calorie Row

Post time!
LVL1M: half reps, light weight, mod. pull-ups
LVL1: 95/65lbs, mod. pull-ups
LVL2: 115/75lbs, mod pull-ups
LVL3: RX'd		 4m 05s
Performed as RX
Russell C 01/26/2015 Premier Martial Arts/Grand River CrossFit 01-26-2015 4 Rounds for Time of:
5 Thrusters 95lbs/65lbs
250m Row
5 Box Overs 24/20

LVL1M: 2 rounds, 65lbs/45lbs, 20/16
LVL1: 3 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 28/24 		6m 58s
Performed as RX
Russell C 01/17/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 12-17, 2015 In 10min:
1000 Row
Max-rep deadlifts 225/155lbs
In 6min:
Row 750m
Max Rep power cleans 135/85lbs
In 4min:
Row 500m
Max rep front Squats 135/85lbs

Post total number of reps!
Scale as needed.
 75 reps
Performed as RX
Russell C 01/14/2015 Premier Martial Arts/Grand River CrossFit 01/14/2015 5 rounds for time:
6 Parallette Push-ups
6 Burpees over hurdle
6 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, standard push-ups, standard burpees, sit-ups
LVL1: 25/15lbs
LVL2: RX'd
LVL3: RX'd
Compare to Jan 18, 2014		 6m 50s
Performed as RX
Russell C 01/12/2015 Premier Martial Arts/Grand River CrossFit 01/12/2015 10min AMRAP of:
5 Push Jerks @ 80% of Shoulder Press 1RM
12 Squats with above weight

Post rounds and reps!
LVL1M: 5min, light weight
LVL1: 8min, 60%
LVL2: 70%
LVL3: RX'd		 6 rounds 5 reps
Performed as RX
Russell C 01/10/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 5-10, 2015 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!
LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
Compare to Jan 25, 2014		 18 rounds 8 reps
Performed as RX
Russell C 01/05/2015 Premier Martial Arts/Grand River CrossFit 01/05/2015 3 rounds for time
12 Ground to Overhead @ 65% BW
12 Air Squats

Post time!
LVL1M: light weight
LVL1: 50% body weight
LVL2: 60% body weight
LVL3: RX'd		 5m 01s
Performed as RX
Russell C 01/03/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 29-Jan 3, 2015 5 rounds for time
5 Burpee Pull-ups
10 Box Jumps 24/20

Post time!
Scale as needed.
 4m 51s
Performed as RX
Russell C 12/06/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 1-6, 2014 Anna
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd 		8 rounds 0 reps
Performed as RX
Russell C 12/05/2014 Premier Martial Arts/Grand River CrossFit 12/05/2014 5 rounds
10 Burpees
20 Air Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
 6m 08s
Performed as RX
Russell C 11/26/2014 Premier Martial Arts/Grand River CrossFit 11/26/2014 4 rounds for Time:
500m Row
5 HSPU's
5 Power Cleans 135/85lbs

Post time!
LVL1: 2 rounds, 300m row, mod. push-ups, light weight
LVL1: 3 rounds, mod. push-ups, 95/55lbs
LVL2: mod. push-ups, 115/75lbs
LVL3: RX'd		 10m 50s
Performed as RX
Russell C 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 3m 36s
Performed as RX
Russell C 11/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 17-22, 2014 For Time:
25 Burpees
25 Power cleans 115/75lbs
25 Burpees
EMOM do 7 Wall Balls 20/15lbs

Post time!
LVL1M: 15reps each, light weight
LVL1: 20reps each, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 7m 46s
Performed as RX
Russell C 11/19/2014 Premier Martial Arts/Grand River CrossFit 11/19/2014 10min AMRAP
5 Snatch Grip Deadlift 185/115lbs
10 Ball Slams 20lbs

Post Rounds & Reps!
LVL1M: 5min, light wieght
LVL1: 8min, 155/85lbs
LVL2: 175/105lbs
LVL3: RX'd
 11 rounds 10 reps
Performed as RX
Russell C 10/27/2014 Premier Martial Arts/Grand River CrossFit 10/27/2014 7min AMRAP:
3 Handstand Push-ups
10 Ball Slams 20lbs

Post rounds and reps
LVL1M: 4min, mod. push-ups
LVL1: 5min, mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 10 rounds 5 reps
Performed as RX
Russell C 10/18/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 14-18, 2014 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Sumo-Deadlift Highpull 75lbs/55lbs

LVL1M: 20"/16", 35lbs/20lbs, 55lbs/35lbs
LVL1: 24"/20", 40lbs/25lbs, 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd 28"/24" 		6m 58s
Performed as RX
Russell C 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 20lbs

Post Time!
Scale as needed.
 3m 48s
Performed as RX
Russell C 10/14/2014 Premier Martial Arts/Grand River CrossFit 10/14/2014 7 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 7m 45s
Performed as RX
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