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Athlete Date Sort Location Workout Name Description Results
Russell C 09/23/2013 Premier Martial Arts/Grand River CrossFit Nyree's Birthday Crippler (Workout of the Week) For Time:
38 Sit-ups
38 Deadlifts 135/95lbs
38 Push-ups
38 Deadlifts 135/95lbs
38 Pul-ups

Post Time!
LVL1M: 15 reps each, light load, mod. pull-ups
LVL1: 25 reps each, 115/75lbs, mod. pull-ups
LVL2; Mod. Pull-ups
LVL3: RX'd
 7m 40s
Performed as RX
Russell C 09/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 16-21, 2013 10min AMRAP of:
5 Box Jumps 24/20
7 Deadlifts 105/55lbs
9 Push Press 105/55lbs

Post rounds and reps.
LVL1M: 5min, 20/16, light weight
LVL1: 7min, 95/45lbs
LVL2: RX'd
LVL3: 28/24		 7 rounds 12 reps
Performed as RX
Russell C 09/16/2013 Premier Martial Arts/Grand River CrossFit 09/16/2013 3 rounds of:
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest

Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24		 190 reps
Performed as RX
Russell C 09/14/2013 Premier Martial Arts/Grand River CrossFit 09/14/2013 30-20-10-20-30 reps of:
Kettle Bell Swings 50/35
Sit-ups

Post Time.
LVL1M: 30-20-10 reps, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: RX'd		 7m 39s
Performed as RX
Russell C 09/12/2013 Premier Martial Arts/Grand River CrossFit 09/12/2013 21-15-9 reps of:
Power Snatch 95/65lbs
Pull-ups

Post Time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 65/35lbs, Mod Pull-ups
LVL2: 85/55lbs, Mod Pull-ups
LVL3: RX'd		 8m 58s
Performed as RX
Russell C 09/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 9-14, 2013 9min AMRAP of:
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats

Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd		 11 rounds 0 reps
Performed as RX
Russell C 09/09/2013 Premier Martial Arts/Grand River CrossFit 09/09/2013 Buy In: 400m Run
12-10-8-6-4-2 reps of:
Pull-ups
Burpees
Sit-ups
Cash Out: 30 Double Unders

Post Time:
LVL1M: 200m, 8-2 reps, Mod. Pull-ups, single skips
LVL1: Mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 9m 40s
Performed as RX
Russell C 09/07/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 3-7, 2013 10 Rounds of:
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ Body weight
Sit-ups(get as many as you can in the remaining time).
30 sec break between intervals

Score is the number of sit-ups performed in 10 rounds. Compare to Sept 25, 2012
LVL1M: 5 rounds, light weight
LVL1: 8 rounds, 65% Body weight
LVL2: 75% body weight
LVL3: RX'd		 65 reps
Performed as RX
Russell C 09/05/2013 Premier Martial Arts/Grand River CrossFit 09-05-2013 10 Power Cleans 115/85lbs
200m Run
9 Power Cleans
200m Run
8 Power Cleans
........all the way down to
1 Power Clean
200m Run

Post Time!
LVL1M: 3 reps down to 1 reps + runs, light weight
LVL1: 5 reps down to 1 rep + runs, 95/65lbs
LVL2: 8 reps down to 1 rep + runs 105/75lbs
LVL3: RX'd		 16m 40s
Performed as RX
Russell C 08/28/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.3-Challenge of the Week Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Post total rounds and reps.
LVL1M: 10min, light weight, 20"16
LVL1: 14min, 20"/16", 85/45lbs
LVL2: 16min, 105/65lbs
LVL3: RX'd		 5 rounds 20 reps
Performed as RX
Russell C 08/26/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach
Post Total Reps.

LVL1M: 4min
LVL1: 5min
LVL2: RX'd
LVL3: RX'd		 67 reps
Performed as RX
Russell C 07/22/2013 Premier Martial Arts/Grand River CrossFit 07-22-2013 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 9m 33s
Performed as RX
Russell C 07/16/2013 Premier Martial Arts/Grand River CrossFit 07-16-2013 4 rounds for time:
400m Run
10 Kettle Bell Swings 50/35lbs
10 Push-ups

LVL1M: 2 rounds, 200m, light weight
LVL1: 3 rounds, 35/20lbs
LVL2: RX'd
LVL3: RX'd		 9m 44s
Performed as RX
Russell C 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 6m 15s
Performed as RX
Russell C 06/25/2013 Premier Martial Arts/Grand River CrossFit 06-25-2013 Deadlift
5-5-3-3-1

Post heaviest load.		 345 lbs
Performed as RX
Russell C 06/24/2013 Premier Martial Arts/Grand River CrossFit 06-24-2013 Rowing Ladder
250m
1min rest
350m
1min rest
450m
1min rest
550m
Post total time including breaks

LVL1M: 250m + 350m
LVL1: 250m to 450m
LVL2: RX'd
LVL3: RX'd		 9m 15s
Performed as RX
Russell C 06/24/2013 Premier Martial Arts/Grand River CrossFit 06-24-2013 Rowing Ladder
250m
1min rest
350m
1min rest
450m
1min rest
550m
Post total time including breaks

LVL1M: 250m + 350m
LVL1: 250m to 450m
LVL2: RX'd
LVL3: RX'd		 9m 07s
Performed as RX
Russell C 06/21/2013 Premier Martial Arts/Grand River CrossFit 06-21-2013 3 rounds for time of:
250m row
10 Pull-ups
10 Ground to Overhead 105/75lbs
10 Sit-ups

LVL1M: 2 rounds, mod. Pull-ups, light weight
LVL1: mod. Pull-ups, 85/55lbs
LVL2: mod. Pull-ups, 95/65lbs
LVL3: RX'd		 9m 26s
Performed as RX
Russell C 06/04/2013 Premier Martial Arts/Grand River CrossFit 06-04-2013 21-15-9 reps of:
Sumo-deadlift Highpull 75/55lbs
Burpees

LVL1M: light weight
LVL1: 55/35lbs
LVL2:RX'd
LVL3: RX'd sub. 7Min		 4m 16s
Performed as RX
Russell C 06/01/2013 Premier Martial Arts/Grand River CrossFit Jackie-Workout of the Week 05-27 to 06-01 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post Time.

LVL1M: 500m Row, light weight, asst, pull-ups
LVL1: 750m row, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 7m 38s
Performed as RX
Russell C 05/25/2013 Premier Martial Arts/Grand River CrossFit Schmalls-Challenge of the Week May 20-25, 2013 Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 50/35lbs
10 Handstand push-ups
Then,
Run 800 meters		 36m 30s
Performed as RX
Russell C 05/22/2013 Premier Martial Arts/Grand River CrossFit 05-22-2013 3 Rounds:
250m Row
Max Rep Pull-ups
Score is the total number of Pull-ups

LVL1M: 2 rounds asst. pull-ups
LVL1 & 2: asst. pull-ups
LVL3: RX'd		 58 reps
Performed as RX
Russell C 05/17/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week May 13-17, 2013 Buy in: 100 Double Unders
3 rounds of:
10 Push-ups
10 Sit-ups
10 Squats
Cash out: 20 deadlifts @ 70% of 1RM

LVL1M: Single skips, 2 rounds, light weight
LVL1: Double skips, 60% of 1RM
LVL2: Triple skips
LVL3: RX'd		 5m 57s
Performed as RX
Russell C 05/16/2013 Premier Martial Arts/Grand River CrossFit 05-16-2013 21-15-9 reps of:
Front Squat 115/75lbs
Calorie Row

LVL1M: light weight
LVL1: 85/55lbs
LVL2: 95/65lbs
LVL3: RX'd		 5m 45s
Performed as RX
Russell C 05/10/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week for May 6-11, 2013 6 Rounds for Time of:
5 Power Cleans 115/75lbs
6 Burpee Broad jumps
8 Sit-ups

LVL1M: 3 rounds, dumbbell hang cleans
LVL1: 4 rounds, 85/45lbs
LVL2: 95/55lbs
LVL3: RX'd
 6m 11s
Performed as RX
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