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Athlete Date Sort Location Workout Name Description Results
Russell C 01/16/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 14-19 5 Rounds for Time:
10 Burpees
10 Push-ups
10 Mountain Climbers (per leg)
10 Sit-ups
10 Squats

LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd + Burpee Tuck Jumps		 10m 22s
Performed as RX
Russell C 01/15/2013 Premier Martial Arts/Grand River CrossFit 01-15-2013 12min AMRAP of:
250m Row
10 Push Press @ 60% of Shoulder Press 1RM

LVL1M: 8min, light weight
LVL1: 10min, light weight
LVL2: RX'd
LVL3: RX'd shoot for 5 rounds
 7 rounds 0 reps
Performed as RX
Russell C 01/14/2013 Premier Martial Arts/Grand River CrossFit 01-14-2013 For Time:
1 Mile Run
20 Knees to Elbow
20 Deadlifts (Body weight)
20 KB Swings 50lbs/35lbs
400m Run

LVL1M: 400m, 10 reps each, hang knee raise, light weight, 35lbs/20lbs, 200m
LVL1: 800m, knees to chest,15 reps each, 60% BW, 400m
LVL2: RX'd
LVL3: RX'd + Body weight plus 20lbs		 13m 35s
Performed as RX
Russell C 01/03/2013 Premier Martial Arts/Grand River CrossFit 01-03-2012 3 Rounds for Time of:
200m Run
20 Push-ups
30 Sit-ups

LVL1M: 2 rounds, 10 push-ups, 10 sit-ups
LVL1: 15 Push-ups, 15 sit-ups
LVL2: RX'd
LVL3: RX'd
 7m 48s
Performed as RX
Russell C 01/02/2013 Premier Martial Arts/Grand River CrossFit 01-02-2013 7 Rounds for time of:
250m Row
7 Hang Power Cleans 95lbs/65lbs
7 Burpees

LVL1M: 3 Rounds, 65lbs/45lbs
LVL1: 5 rounds, 85lbs/55lbs
LVL2: RX'd
LVL3: RX'd + 115lbs/75lbs
 15m 40s
Performed as RX
Russell C 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 9 reps
Performed as RX
Russell C 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 6m 44s
Performed as RX
Russell C 11/30/2012 Premier Martial Arts/Grand River CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

LVL1M: 500m, 25 Thrusters, 15 Asst. Pull-ups
LVL1: 750m, 35 Thrusters, 20 Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Power Clean
5-5-5-5-5		 7m 44s
Performed as RX
Russell C 11/28/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 26-Dec 1 6min AMRAP of:
10 Box Overs 24"/20"
5 Hand Stand Push-ups
10 OH Walking Lunges 35lbs/25lbs

LVL1M: 20"/16", Hand Release Push-ups, Body weight lunges.
LVL1: Pike Push-ups 25lbs/15lbs
LVL2: RX'd
 2 rounds 30 reps
Performed as RX
Russell C 11/28/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 26-Dec 1, 2012 LVL3
6min AMRAP of:
15 Box Overs 28"/24"
10 Handstand Push-ups
20 OH Walking Lunges 35lbs/25/lbs

Post rounds and reps.		 2 rounds 30 reps
Performed as RX
Russell C 11/26/2012 Premier Martial Arts/Grand River CrossFit 11-26-2012 10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders

LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Push-Press
5-5-5-5-5
 7 rounds 16 reps
Performed as RX
Russell C 11/23/2012 Premier Martial Arts/Grand River CrossFit 11-23-2012 4 Rounds for Time:
400m Run
250m Row
15 Push-ups

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd sub. 15min

Strength Development
Back Squat
5-5-5-5-5
 13m 39s
Performed as RX
Russell C 11/22/2012 Premier Martial Arts/Grand River CrossFit 11-22-2012 5 Rounds for Time of:
9 Wall Facing Burpees-6" Overhead
12 Power Cleans 95lbs/65lbs
15 Wall Balls 20lbs/15lbs

LVL1M: 3 rounds, 65lbs/45lbs
LVL1: 4 rounds, 75lbs/65lbs
LVL2: RX'd
LVL3: RX'd sub. 15min

Strength Development
Bench Press
5-5-5-5-5
 13m 38s
Performed as RX
Russell C 10/31/2012 Premier Martial Arts/Grand River CrossFit 10-31-2012 Challenge of the Week With a continuously running clock do one 115lbs/75lbs Clean and Jerk the first minute, two 115lb/75lbs Clean and Jerks the second minute, three the next and so on. Continue as long as you are able. Use as many sets per minute as needed.
LVL1M: Light Weight
LVL1: Light Weight
LVL2 : RX'd
LVL3: RX'd

Post number of reps achieved.

Skill Development
Muscle Up Progression
3x5		 9 reps
Performed as RX
Russell C 10/29/2012 Premier Martial Arts/Grand River CrossFit 10-29-2012 5 Rounds for time of:

10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups
Compare to February 14, 2012

LVL1M: 3rounds, 65lbs/45lbs, 20/16
LVL1: 4rounds, 75lbs/55lbs, 24/16
LVL2: RX'd
LVL3: RX'd 28/24

Strength Development
Shoulder Press
5-5-5-5-5		 6m 56s
Performed as RX
Russell C 10/24/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #7 For Time:
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"

LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd

Work on Any Skills		 17m 25s
Performed as RX
Russell C 10/19/2012 Premier Martial Arts/Grand River CrossFit 10-19-2012 For Time:
500m Row
400m Run
20 Push-ups
30 Sit-ups
40 Squats
400m Run
500m Row

LVL1m: 250m, 200m, 10,20,30 reps
LVL1: 250m, 200m, 10,20,30 reps, 200m, 250m
LVL2: RX'd
LVL3: RX'd

Strength Development
Power Cleans
5-5-5-5-5		 10m 14s
Performed as RX
Russell C 10/18/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout#6 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
 3m 59s
Performed as RX
Russell C 10/17/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #5 21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories

LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5
 7m 08s
Performed as RX
Russell C 10/15/2012 Premier Martial Arts/Grand River CrossFit 10-15-2012 5 Rounds for Time:
Run 200m
20 Wall Balls 20lbs/15lbs
20 Slam Balls 20lbs/15lbs

LVL1M: 3 rounds, 15reps each
LVL1: 3 rounds, 20reps each
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5
 12m 21s
Performed as RX
Russell C 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 5 rounds 35 reps
Performed as RX
Russell C 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 424 reps
Performed as RX
Russell C 10/09/2012 Premier Martial Arts/Grand River CrossFit 10-09-2012 Sumo-Deadlift
5-5-3-3-3

Post heaviest set.

Strength Development
Push Press
5-5-5-5-5
 335 lbs
Performed as RX
Russell C 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 6m 06s
Performed as RX
Russell C 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 12m 07s
Performed as RX
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