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Athlete Date Sort Location Workout Name Description Results
Teresa Culver 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		 7 rounds 3 reps
Performed as RX
Teresa Culver 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
 502 reps
Performed as RX
Teresa Culver 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		 4m 49s
Performed as RX
Teresa Culver 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


 11m 24s
Performed as RX
Teresa Culver 10/02/2012 Premier Martial Arts/Grand River CrossFit 10-02-2012 3 rounds for time of:
6 Turkish Get-ups 30lbs/20lbs (3 each side)
Crab walk 2 lengths of room.

LVL1M: 2 rounds, light weight
LVL1: 20lbs/15lbs
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5
 3m 19s
Performed as RX
Teresa Culver 09/05/2012 Premier Martial Arts/Grand River CrossFit 09-05-2012 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min

Strength Development
Behind the Neck Jerk
5-5-5-5-5
 5m 40s
Performed as RX
Teresa Culver 08/21/2012 Premier Martial Arts/Grand River CrossFit 08-21-2012 5 Rounds for time:
5 Power Snatches 75lbs/50lbs
200m Row

Post time. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 7m 01s
Performed as RX
Teresa Culver 08/18/2012 Premier Martial Arts/Grand River CrossFit 08-18-2012 Running Day

4x400m
3min Rest between

Post fastest interval. Scale as needed.		 01m 14s
Performed as RX
Teresa Culver 08/17/2012 Premier Martial Arts/Grand River CrossFit 08-17-2012 Deck of Cards Workout

Each face card is worth 10 reps. Aces are 11 reps. Jokers are 10 Burpees
Diamonds: Squats
Hearts: Sit-ups
Clubs: Push-ups
Spades: Jumping Jacks

Post time to complete full deck of Cards.		 10m 24s
Performed as RX
Teresa Culver 08/15/2012 Premier Martial Arts/Grand River CrossFit 08-15-2012 For time:
30 V-ups
1min Plank
20 V-ups
1min 30sec Plank
10 V-ups
2min Plank

Post total time. Scale as needed		 6m 14s
Performed as RX
Teresa Culver 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 10m 20s
Performed as RX
Teresa Culver 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 6m 49s
Performed as RX
Teresa Culver 07/16/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 107 reps
Performed as RX
Teresa Culver 07/09/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#3 10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups

Post rounds.

Skill/Strength
Double Unders
3x50		 9 rounds 10 reps
Performed as RX
Teresa Culver 07/05/2012 Premier Martial Arts/Grand River CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Record rounds and total reps of pull-ups.

Skill/Strength
Handstand Holds
3x30sec		 6 rounds 53 reps
Workout Scaled
Teresa Culver 07/04/2012 Premier Martial Arts/Grand River CrossFit 07-04-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 225 lbs
Performed as RX
Teresa Culver 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 5 rounds 14 reps
Performed as RX
Teresa Culver 06/27/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie Ass and Abs Annie
50-40-30-20-10 reps of:
Walking Lunges
Sit-ups
Compare to Feb 28, 2012

Post time		 7m 21s
Performed as RX
Teresa Culver 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 9 rounds 0 reps
Performed as RX
Teresa Culver 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 21 reps
Performed as RX
Teresa Culver 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		 5m 41s
Performed as RX
Teresa Culver 06/16/2012 Premier Martial Arts/Grand River CrossFit 06-16-2012 Tabata Bottom to Bottom Squats
8x20sec on/10sec off Squats followed by:
1 mile Run.

Post total time. Scale as needed.		 12m 53s
Performed as RX
Teresa Culver 06/14/2012 Premier Martial Arts/Grand River CrossFit 06-14-2012 Push Jerk
5-5-3-3-1

Post max lift to results. Scale as needed.

Strength Development
Overhead Squats
5-5-5-5-5
 95-95-100-100-105 lbs
Performed as RX
Teresa Culver 06/13/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20 Squats
50m DB Farmer carry
20 Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 316 reps
Performed as RX
Teresa Culver 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		 10m 02s
Workout Scaled
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