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Athlete Date Sort Location Workout Name Description Results
Teresa Culver 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		 19 rounds 5 reps
Performed as RX
Teresa Culver 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		 12m 52s
Performed as RX
Teresa Culver 01/11/2013 Premier Martial Arts/Grand River CrossFit 01-11-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 75 lbs
Performed as RX
Teresa Culver 01/09/2013 Premier Martial Arts/Grand River CrossFit Matt's Mash Up! 4 Rounds for Time of:
5 Push Press 95/65lbs
10 T2B
5 Power Cleans 95/65lbs
10 GHD Sit-ups

LVL1M: 65/45lbs, Hang Knee Raise, Sit-ups
LVL1: 75/55LBS, Knees 2 Chest, Sit-ups
LVL2: RX'd
LVL3: RX'd + 105lbs/75lbs		 6m 02s
Performed as RX
Teresa Culver 01/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 7-12, 2013 10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders

LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd 		7 rounds 18 reps
Performed as RX
Teresa Culver 01/05/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 2-5, 2013 For Time:
30 Jump Squats
15 Push-ups
30 Box Jumps 24"/20"
15 Push-ups
30 Walking Lunges
15 Push-ups
30 Squats

LVL1M: 15 & 8 Reps, 20"/16"
LVL1: 20 & 10 Reps, 24"/20"
LVL2: RX'd
LVL3: RX'd + 28"/24"
 5m 40s
Performed as RX
Teresa Culver 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 08s
Performed as RX
Teresa Culver 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
 16m 23s
Performed as RX
Teresa Culver 12/20/2012 Premier Martial Arts/Grand River CrossFit 12-20-2012 For Time:
Run 400m
50x Pull-ups
50x Push-ups
Run 400m
50x Sit-ups
50x Squats
Run 400m

LVL1M: 200m runs, 25 reps each, Jump Pull-ups
LVL1: 400m runs, 35 reps each, band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 15m 47s
Workout Scaled
Teresa Culver 12/19/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 17-21, 2012 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75		 4m 30s
Performed as RX
Teresa Culver 12/17/2012 Premier Martial Arts/Grand River CrossFit 12-17-2012 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min

Stength Development
Deadlift
5-5-5-5-5

 10m 08s
Performed as RX
Teresa Culver 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 306 reps
Performed as RX
Teresa Culver 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		 14 reps
Performed as RX
Teresa Culver 12/04/2012 Premier Martial Arts/Grand River CrossFit 12-04-2012 Back Squat
3-3-3-3-3-3-3

Post heaviest load.

Skill Development
Work on Any Skill.		 185 lbs
Performed as RX
Teresa Culver 11/24/2012 Premier Martial Arts/Grand River CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LVL1M: 25 reps each, Asst. Pull-ups
LVL1: 50 reps each, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 17m 59s
Workout Scaled
Teresa Culver 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 54s
Performed as RX
Teresa Culver 11/15/2012 Premier Martial Arts/Grand River CrossFit 11-15-2012 10 Rounds for Time of:
1 Clean and Jerk 135lbs/85lbs
5 Push-ups
15 Squats

LVL1M: 6 rounds, light weight
LVL1: 8 rounds, light weight
LVL2: 115lbs/65lbs
LVL3: RX'd

 6m 12s
Performed as RX
Teresa Culver 11/14/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 11-14-2012 7 rounds of:
1 Rope Climb
10 Wall Balls 20lbs/15lbs
15 KB Swings 50lbs/35lbs
20 Double Unders

LVL1M: 4 rounds, mod.climb, light DB swings, Double skips
LVL1: 5 rounds, mod. climb, triple skips
LVL2: RX'd
LVL3: RX'd

Skill Development
Work on any skills
 17m 16s
Performed as RX
Teresa Culver 11/12/2012 Premier Martial Arts/Grand River CrossFit Rememberance Day Hero WOD 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

LVL1M: Floor Pike Push-ups, Triceps dips
LVL1: Box Pike Push-ups, Triceps dips
LVL2: Wall facing HSPU's, Bar dips
LVL3: RX'd
 5m 03s
Workout Scaled
Teresa Culver 10/25/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #8 10 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Work on any weakness.		 8m 27s
Performed as RX
Teresa Culver 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		 19m 53s
Performed as RX
Teresa Culver 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
 4m 42s
Performed as RX
Teresa Culver 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
 8m 49s
Performed as RX
Teresa Culver 10/16/2012 Premier Martial Arts/Grand River CrossFit 10-16-2012 Push Press
5-5-5-5-5

Post Heaviest Load

Skill Development
Overhead Squat
3x10 light weight technique work
 95 lbs
Performed as RX
Teresa Culver 10/12/2012 Premier Martial Arts/Grand River CrossFit 10-12-2012 3 rounds for time of:
7 Thrusters 95lbs/65lbs
3 Rope Climbs

Post time.
LVL1M: light weight, mod rope climb
LVL1: 75/55, mod rope climb
LVL2: RX'd
LVL3: RX'd sub 8min

Strength Development
Back Squat
5-5-5-5-5
 08m 08s
Performed as RX
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