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Athlete Date Sort Location Workout Name Description Results
Russell C 05/07/2013 Premier Martial Arts/Grand River CrossFit 05-07-2013 4 Rounds of Time:
20 Med Ball Cleans 20/15lbs
200m Run

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 9m 20s
Performed as RX
Russell C 04/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 29-May 4, 2013 For Time:
Row 25 Calories
25 Thrusters 75/45lbs
25 Sit-ups
25 Push-ups
25 Box Jumps 24/20
25 Pull-ups
25 Wall-balls 20/15lbs

LVL1M: 10 reps each, 55/35lbs, 20/16 step ups, asst. pull-ups
LVL1: 15 reps each, asst. pull-ups, 20/16 box jumps
LVL2: asst. pull-ups
LVL3: RX'd		 9m 19s
Performed as RX
Russell C 04/29/2013 Premier Martial Arts/Grand River CrossFit 04-29-2013 10min AMRAP of:
6 Squat Cleans 95/65lbs
24 Double Unders

LVL1M: 5min, light weight Hang clean, single skips
LVL1: 8min, 75/55 power clean, double skips
LVL2: Triple skips
LVL3: RX'd		 8 rounds 6 reps
Performed as RX
Russell C 04/27/2013 Premier Martial Arts/Grand River CrossFit 04-27-2013 3 Rounds for Time:
20 Pull-ups
20 Push-ups
20 Burpees
20 Squats
20 Walking lunge steps

LVL1M: 2 rounds, 10 reps each, asst. pull-ups
LVL1: 2 rounds, full reps, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 17m 19s
Performed as RX
Russell C 04/20/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 15-19, 2013 Power Clean
Accumulate 5000lbs(men), 3000lbs(women)
Pick your load and get to the goal weight as
quickly as possible. You can't change weight after
starting! Record number of reps and load used.

LVL1M: 2000lbs men, 1000lbs women
LVL1: 3000lbs men, 1500lbs women
LVL2: RX'd
LVL3: RX'd 		3m 29s
Performed as RX
Russell C 04/15/2013 Premier Martial Arts/Grand River CrossFit 04-15-2013 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: RX'd
LVL3: RX'd + 28/24 box		 9m 29s
Performed as RX
Russell C 03/23/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 1-23, 2013 CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24"/20" box

Scale as needed. Post total reps.		 195 reps
Performed as RX
Russell C 03/21/2013 Premier Martial Arts/Grand River CrossFit 03-21-2013 3 Rounds for Time of:
350m Row
5 Push Jerks 85/55lbs
8 Pistol Squats (per leg)

LVL1M: 200m Row, light weight, air squats
LVL1: 65/45lbs, Pistols to box
LVL2: Asst. Pistols
LVL3: RX'd		 8m 27s
Performed as RX
Russell C 03/19/2013 Premier Martial Arts/Grand River CrossFit 03-19-2013 10x1min on/1min off Rowing
Cover max distance

Post total distance.		 2,885 m
Performed as RX
Russell C 03/18/2013 Premier Martial Arts/Grand River CrossFit 03-18-2013 4 Rounds for Time of:
10 Ring Pull-ups
10 Handstand Push-ups

LVL1M: ring rows, push-ups
LVL1: ring rows, pike push-ups
LVL2: Ring rows, wall facing HSPU's
LVL3: RX'd 		3m 25s
Performed as RX
Russell C 03/16/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 11-16,2013 CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible		 120 reps
Performed as RX
Russell C 03/12/2013 Premier Martial Arts/Grand River CrossFit 03-12-2013 Row 5min for Calories

Post total calories.		 100 reps
Performed as RX
Russell C 02/22/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 18-23, 2013 "NIcole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

LVL1M: 10min, asst. pull-ups
LVL1: 15min, asst. pull-ups
LVL2: Asst. pull-ups
LVL3: RX'd		 7 rounds 96 reps
Performed as RX
Russell C 02/21/2013 Premier Martial Arts/Grand River CrossFit 02-21-2013 3 Rounds For Time of:
200m Run
12 Power Cleans 95/65lbs
12 Box Jumps 24/20

LVL1M: lightweight, 20/16
LVL1: 75/45lbs
LVL2: RX'd
LVL3: RX'd + 28/24		 6m 20s
Performed as RX
Russell C 02/20/2013 Premier Martial Arts/Grand River CrossFit 02-20-2013 4 rounds for time of:
15 Squats
10 KB Swings 50/35lbs
5 V-sits
Post Time.

LVL1M: 3 rounds, light DB's, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: RX'd
LVL3: RX'd sub 5min		 2m 57s
Performed as RX
Russell C 02/19/2013 Premier Martial Arts/Grand River CrossFit 02-19-2013 1000m Time Trial Row
Post time		 3m 21s
Performed as RX
Russell C 02/16/2013 Premier Martial Arts/Grand River CrossFit 02-16-2013 For time:
Buy In: 500m Row
30 Push-press @ 60% BW
Cash Out: 400m Run

LVL1M: 250m row, light weight, 200m run
LVL1: 50% Body weight
LVL2: RX'd
LVL3: RX'd + 65%		 5m 51s
Performed as RX
Russell C 02/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb. 11-16, 2013 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd		 37 reps
Performed as RX
Russell C 02/15/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb. 11-16, 2013 Buy in: Max Rep Pull-ups
3 Rounds of:
10 BW Deadlifts
10 Push-ups
Cash Out: Max Rep Double Unders
Score is total of Pull-ups and Double Unders added together

LVL1M: Asst. Pull-ups, light weight,
LVL1: Asst. Pull-ups, 60% Bodyweight,
LVL2: Asst. Pull-ups,
LVL3: RX'd		 37 reps
Performed as RX
Russell C 02/13/2013 Premier Martial Arts/Grand River CrossFit 02-13-2013 Thrusters
5-5-5-5-5

Post heaviest load.		 145 lbs
Performed as RX
Russell C 02/11/2013 Premier Martial Arts/Grand River CrossFit 02-11-2013 12min AMRAP of:
3 Power Cleans 115/75lbs
6 Push-ups
9 Squats

LVL1M: 6min, light weight
LVL1: 9min, 85/55lbs
LVL2: RX'd
LVL3: RX'd		 17 rounds 3 reps
Performed as RX
Russell C 02/09/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 4-9, 2013 30-20-10 reps of:
Back Squat 95/65lbs
Toes To Bar
Calorie Row

LVL1M: light weight, hang knee raise
LVL1: 85/55lbs, knees to chest
LVL2: RX'd
LVL3: RX'd + 115/85lbs		 13m 38s
Performed as RX
Russell C 02/07/2013 Premier Martial Arts/Grand River CrossFit 02-07-2013 10min AMRAP of:
4 Knees to Elbows
6 Push-ups
8 Sit-ups
Post total rounds.

LVL1M: 7min, hang knee raise
LVL1: Knees to chest
LVL2: RX'd
LVL3: RX'd		 12 rounds 4 reps
Performed as RX
Russell C 02/02/2013 Premier Martial Arts/Grand River CrossFit 02/02/2013 10-9-8-7-6-5-4-3-2-1 reps of:
Body Weight Deadlift
Box Jumps 24/20

LVL1M: 5-1 reps, light weight, 20/16
LVL1: 8-1 reps, 60% BW
LVL2: RX'd
LVL3: RX'd +28/24 Box		 7m 43s
Performed as RX
Russell C 01/31/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 28- Feb 2 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		 9m 48s
Performed as RX
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