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Athlete Date Sort Location Workout Name Description Results
Ryan Rehele 04/22/2016 Premier Martial Arts/Grand River CrossFit 04/22/2016 4 rounds for time:
8 Box Jumps 24"/28"
5 Deadlifts 185/155lbs
3 Burpees

Post time!
LVL1M: 20/16", light weight
LVL1: 20"/16", 135/105lbs
LVL2: 155/135lbs, 24/20"
LVL3: RX'd		 3m 20s
Workout Scaled
Ryan Rehele 04/15/2016 Premier Martial Arts/Grand River CrossFit 04/15/2016 3 rounds for time
15 Ring Rows
10 sit-ups
5 Burpees

Post time!
Scale as needed.
 2m 48s
Performed as RX
Ryan Rehele 04/13/2016 Premier Martial Arts/Grand River CrossFit 04/13/2016 3 rounds for time
20 Power Cleans 95/65lbs
20 V-Sits

Post time!
LVL1M: 10 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 5m 48s
Performed as RX
Ryan Rehele 03/17/2016 Premier Martial Arts/Grand River CrossFit 03/17/2016 4x200m Run or Row
2min Rest between

Post fastest interval.


 0m 30s
Performed as RX
Ryan Rehele 03/14/2016 Premier Martial Arts/Grand River CrossFit 03/14/2016 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
LVL1M: light weight, mod. pull-ups
LVL1: 135/95, mod. pull-ups
LVL2: 155/115, mod. pull-ups
LVL3: RX'd		 3m 45s
Performed as RX
Ryan Rehele 03/09/2016 Premier Martial Arts/Grand River CrossFit 03/09/2016 8min AMRAP:
12 OH Walking Lunges 45/25lbs
5 Squat Tuck Jumps
12 Push-ups

Post rounds and reps!

LVL1: 4min, light weight
LVL1: 6min, 25/10lbs
LVL2: 35/15lbs
LVL3: Rx'd		 5 rounds 8 reps
Performed as RX
Ryan Rehele 03/07/2016 Premier Martial Arts/Grand River CrossFit 03/07/2016 6 rounds for time
5 Hang Power Cleans 95/65lbs
5 V-Sits
5 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, sit-ups, 20"/16 step ups
LVL1: 4 rounds, 75/45lbs, 20"/16" step ups
LVL2: 85/55lbs, step ups
LVL1: Rx'd		 3m 48s
Performed as RX
Ryan Rehele 03/04/2016 Premier Martial Arts/Grand River CrossFit 03/04/2016 10min AMRAP:
3 Wall Walks
5 HR Push-ups
7 Air Squats

Post rounds and reps!
Scale as needed.
 6 rounds 1 reps
Performed as RX
Ryan Rehele 03/02/2016 Premier Martial Arts/Grand River CrossFit 03/02/2016 2 rounds for time:
10 Clean & jerk 115/85lbs
20 Deadlift 115/85lbs
30 Burpees

12min Time Cap!
Post time!
Scale as needed.
 11m 38s
Performed as RX
Ryan Rehele 02/29/2016 Premier Martial Arts/Grand River CrossFit 02/29/2016 4 rounds for time of:
250m Row
10 KB Swings 50/35lbs
10 Wall Balls 20/15

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd		 8m 22s
Performed as RX
Ryan Rehele 02/26/2016 Premier Martial Arts/Grand River CrossFit 02/26/2016 7min Time Cap
2 Power cleans 95/65lbs starting point.
add 5lbs each round.

Post heaviest load!
Scale as needed!		 155 lbs
Performed as RX
Ryan Rehele 02/22/2016 Premier Martial Arts/Grand River CrossFit Feb 22, 2016 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015		 11m 22s
Performed as RX
Ryan Rehele 02/19/2016 Premier Martial Arts/Grand River CrossFit 02/19/2016 21-15-9 reps of
Push-ups
Knees to Elbows
KB Swings 50/35lbs

Post time!
LVL1M: light weight, hang knee raise
LVL1: 40/25lbs, hang knee raise
LVL2: 45/30lbs, hang knee raise
LVL3: RX'd		 6m 20s
Performed as RX