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Athlete Date Sort Location Workout Name Description Results
Russell C 10/10/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute do 5 Toes to Bar
100 Kettle Bell Swings 50/35lbs

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 6m 00s
Performed as RX
Russell C 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 5 rounds 43 reps
Performed as RX
Russell C 10/04/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 29-Oct 4, 2014 For Time
40 Wall Balls 20/15lbs
20 Pull-ups
40 Double Unders
30 Wall balls
15 Pull-ups
30 Double Unders
20 Wall Balls
10 Pull-ups
20 Double Unders
10 Wall Balls
5 Pull-ups
10 Double Unders

Post Time!
LVL1M: 20-10 reps, mod pull-ups, single skips
LVL1: 30-10 reps, mod. pull-ups, double skips
LVL2: Mod. pull-ups, triple skips
LVL3: RX'd
 10m 32s
Performed as RX
Russell C 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 3m 20s
Performed as RX
Russell C 09/29/2014 Premier Martial Arts/Grand River CrossFit 09/29/2014 3 rounds for time:
6 Handstand Push-ups
8 Pistol Squats (Alternating)
10 Pull-ups

Post time!
Scale as needed.
 3m 20s
Performed as RX
Russell C 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#1 Sept 22-27, 2014 Prize WOD#1
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs

Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!		 84 reps
Performed as RX
Russell C 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#2 Sept 22-27, 2014 Prize WOD#2
To be completed immediately after WOD#1.
10min AMRAP of:
35 Unbroken Double Unders
10 Unbroken Overhead Squats with 2sec pause at bottom 45/35lbs

Score is number of rounds and reps.

3 rounds 105 reps
Performed as RX
Russell C 09/15/2014 Premier Martial Arts/Grand River CrossFit 09/15/2014 EMOM for 10min of
3 squat cleans 95/65lbs
5 burpees

Post total rounds! 10 is perfect score.
LVL1M: 6min, Power cleans, light weight
LVL1: 8min, Power cleans, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd + 115/85lbs
 10 rounds 0 reps
Performed as RX
Russell C 08/29/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 25-Aug 29, 2014 5 Rounds for Time of:
5 Power Snatches 95/65lbs
15 Knees to Elbows

Post time!
LVL1M: 3 rounds, light weight, hang knee raise
LVL1: 4 rounds, 75/45lbs, hang knee raise
LVL2: 85/55lbs, hang knee raise
LVL3: RX'd		 8m 48s
Performed as RX
Russell C 08/28/2014 Premier Martial Arts/Grand River CrossFit 08/28/2014 2 rounds of:
Row 3min
Rest 1min
Row 2min
Rest 1min
Row 1min
Rest 1min
Post total distance.		 3192.00 km
Performed as RX
Russell C 08/27/2014 Premier Martial Arts/Grand River CrossFit 08/27/2014 Card Workout for time.
Diamonds = Push-ups
Hearts = Kettlebell swings 50/35lbs
Spades = Double Unders
Clubs= V-sits
Jokers = 10 Burpees

Post time!
LVL1M: Half Deck, light weight, single skips, sit-ups
LVL1: 40/25lbs, double skips
LVL2: 45/30lbs, triple skips
LVL3: RX'd		 19m 52s
Performed as RX
Russell C 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 9 rounds 1 reps
Performed as RX
Russell C 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 23m 43s
Performed as RX
Russell C 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 7m 38s
Performed as RX
Russell C 08/09/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Aug 5-9, 2014 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 GHD sit-ups
10 back extentions

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 for this one!		 19m 19s
Performed as RX
Russell C 07/01/2014 Premier Martial Arts/Grand River CrossFit 07/01/2014 7min AMRAP of:
7 Hand Release Push-ups
7 Wall Balls 20lbs/15lbs

Post rounds & reps!
LVL1M: 5min, mod. push-ups, low targets
LVL1: Mod. push-ups, low targets
LVL2: RX'd
LVL3: RX'd		 9 rounds 0 reps
Performed as RX
Russell C 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 15m 48s
Performed as RX
Russell C 06/04/2014 Premier Martial Arts/Grand River CrossFit 06/04/2014 4 rounds of:
10 Box Jumps 24/20
10 V-sits
10 Wall Balls 20/15lbs

Post time!
LVL1M: 2 rounds, 20"/16", sit-ups, low target
LVL1: 20"/16", sit-ups, low target
LVL2: RX'd
LVL3: RX'd
 5m 17s
Performed as RX
Russell C 05/26/2014 Premier Martial Arts/Grand River CrossFit 05/26/2014 10min AMRAP of:
200m Run
10 Tire Jumps
15 Push-ups

Post rounds & reps
LVL1M: 6min
LVL1: 8min
LVL2: RX'd
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
Russell C 05/05/2014 Premier Martial Arts/Grand River CrossFit Back to Basics 21-15-9 reps of
Pull-ups
Push-ups
Sit-ups
Squats

Post time1
LVL1M:15-9 reps, mod. pull-ups
LVL1: mod. pull-ups
LVL2: RX'd
LvL3: RX'd
 5m 22s
Performed as RX
Russell C 04/30/2014 Premier Martial Arts/Grand River CrossFit 04/30/2014 4 Rounds for Time:
250m Row
20 Push-ups
30 Double Unders
Compare to April 17, 2013

Post time!
LVL1M: 2 rounds, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 9m 15s
Performed as RX
Russell C 04/28/2014 Premier Martial Arts/Grand River CrossFit 04/28/2014 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 225/185lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 185/135lbs
LVL2: 205/155lbs, 24/20"
LVL3: RX'd 		3m 14s
Performed as RX
Russell C 04/26/2014 Premier Martial Arts/Grand River CrossFit None In front of a clock set for 9 minutes:
3 minutes of clean and jerks, 115/85lbs
3 minutes of rowing for calories
3 minutes of burpees

Post total reps & Calories added together.

LVL1M: 6min, light weight
LVL1: 75/45lbs
LVL2: 95/65lbs
LVL3: RX'd		 116 reps
Performed as RX
Russell C 04/23/2014 Premier Martial Arts/Grand River CrossFit 04/23/2014 3 rounds for time:
40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post time!
LVL1M: 1 round.
LVL1: 2 rounds
LVL2: RX'd
LVL3: RX'd		 10m 55s
Performed as RX
Russell C 04/21/2014 Premier Martial Arts/Grand River CrossFit 04/21/2014 5 rounds for time;
5 Deadlifts 225/155
25 Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 155/95lbs
LVL2: 205/135lbs
LVL3: RX'd		 5m 45s
Performed as RX
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