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Athlete Date Sort Location Workout Name Description Results
Russell C 06/20/2012 Premier Martial Arts/Grand River CrossFit 06-20-2012 12min AMRAP of:
2x Rope climbs
20x Push-ups
20x Walking lunge steps
Row 200m

Post rounds. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 3 rounds 2 reps
Performed as RX
Russell C 06/19/2012 Premier Martial Arts/Grand River CrossFit 06-19-2012 4 Rounds for time:
15 Sumo-Deadlift Highpulls 75lbs/55lbs
200m Run

Post time. Scale as needed.

Skill Development
Box Jumps
3x10		 5m 58s
Performed as RX
Russell C 06/18/2012 Premier Martial Arts/Grand River CrossFit 06-18-2012 For time:
60 push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees
Compare to March 22, 2012

Post time. Scale as needed.

Strength development
Deadlift
5-5-5-5-5		 8m 12s
Performed as RX
Russell C 06/11/2012 Premier Martial Arts/Grand River CrossFit 06-11-2012 21-15-9 reps for time of:
Front squat 95lbs/65lbs
Burpees
Pull-ups

Post time. Scale as needed.

Skill Development
Muscle-up Progressions		 8m 02s
Performed as RX
Russell C 06/07/2012 Premier Martial Arts/Grand River CrossFit Tabata Something Else Tabata Something Else
8X20/10 of:
Pull Ups
Push Ups
Sit Ups
Squats

Take lowest set from each exercise and add together to get score. 		32 reps
Performed as RX
Russell C 06/04/2012 Premier Martial Arts/Grand River CrossFit 06-04-2012 5 Rounds for time
400M Run
30 Thrusters 65/45

Post time. Scale as needed.

Skill Development
Rope Climb x5		 23m 38s
Performed as RX
Russell C 05/29/2012 Premier Martial Arts/Grand River CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post rounds. Scale as needed.

Skill
Sit-ups
3x20
 8 rounds 0 reps
Performed as RX
Russell C 05/14/2012 Premier Martial Arts/Grand River CrossFit 05-14-2012 7 Rounds for time of:
200m Row
5 Toes to bar
5 Squat Cleans 95lbs/55lbs

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5		 13m 40s
Performed as RX
Russell C 05/03/2012 Premier Martial Arts/Grand River CrossFit 05-03-2012 10min AMRAP of:
10x Deadlifts 185lbs/120lbs
10x Ring dips

Post rounds. Scale as needed.		 6 rounds 5 reps
Performed as RX
Russell C 05/02/2012 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of: Thruster 95lbs/65lbs
Pull-ups

Post time. Scale as needed.

Skill Development
Rope climb		 5m 19s
Performed as RX
Russell C 05/01/2012 Premier Martial Arts/Grand River CrossFit 05-01-2012 7 Rounds for Time of:
21 Shoulder Press @ 50% of 1 RM
21 Back Extensions

Skill Development
Double Unders
Max in 1min		 26m 48s
Performed as RX
Russell C 04/30/2012 Premier Martial Arts/Grand River CrossFit 04-30-2012 5 Rounds for time of:
15 Power Cleans 95lbs/65lbs
30 Sit-ups

Strength Development
Deadlift
5-5-5-5-5		 10m 30s
Performed as RX
Russell C 04/27/2012 Premier Martial Arts/Grand River CrossFit Rowing Cindy Rowing Cindy

20min AMRAP of:
150m Row
5 Pull-ups
10 Push-ups
15 Squats

Post rounds. Scale as needed.		 11 rounds 0 reps
Performed as RX
Russell C 04/24/2012 Premier Martial Arts/Grand River CrossFit 04-24-2012 3 Rounds for time of:
15 DB thrusters 35lbs/20lbs
Row 300m

Post time. Scale as needed.

Skill Development
Muscle up progressions		 6m 29s
Performed as RX
Russell C 04/23/2012 Premier Martial Arts/Grand River CrossFit Sandbagging it "Sandbagging it"
15 min AMRAP of:
2 Sandbag Get-ups 40lbs/30lbs
10 Zercher squats
12 Lateral hops over sandbag

Post round and reps. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 15 rounds 2 reps
Performed as RX
Russell C 04/21/2012 Premier Martial Arts/Grand River CrossFit 04-21-2012 For time:
200 Meter Run
25 squats
200 Meter Run
25 push ups
200 Meter Run
25 sit ups
200 Meter Run
25 Burpees

Post time. Scale as needed.		 7m 13s
Performed as RX
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