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Athlete Date Sort Location Workout Name Description Results
Teresa Culver 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 51s
Performed as RX
Teresa Culver 06/04/2012 Premier Martial Arts/Grand River CrossFit Rahoi Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 5 rounds 14 reps
Performed as RX
Teresa Culver 05/31/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 6m 19s
Performed as RX
Teresa Culver 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
 13 rounds 28 reps
Workout Scaled
Teresa Culver 05/28/2012 Premier Martial Arts/Grand River CrossFit 05-28-2012 5 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders

From CrossFit.com (05-25-2012)
Post time. Scale as needed.

Strength
Deadlift
5-5-5-5-5
 13m 04s
Performed as RX
Teresa Culver 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 2 reps
Workout Scaled
Teresa Culver 04/20/2012 Premier Martial Arts/Grand River CrossFit 04-20-2012 Row 2000m

Post time. Scale as needed.

Strength Development
Front Squat
5-5-5-5-5
 8m 43s
Performed as RX
Teresa Culver 04/19/2012 Premier Martial Arts/Grand River CrossFit 04-19-2012 7 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs

Post time. Scale as needed.

Strength Development
Bench Press
5-5-5-5-5
 6m 45s
Performed as RX
Teresa Culver 04/18/2012 Premier Martial Arts/Grand River CrossFit 04-18-2012 For time:
800m Run followed by
10 rounds of:
10 Knees to Elbows
10 Hug a Twinkie
Finish with 800m Run

Post time. Scale as needed.		 20m 13s
Performed as RX
Teresa Culver 04/16/2012 Premier Martial Arts/Grand River CrossFit 04-16-2012 7 Rounds for time of:

5 Plyo-push-ups
10 DB Swings 50/35
15 Sit-ups
Compare to Dec 19, 2011

Post time. Scale as needed.

Strength Development
Deadlift
5-5-5-5-5		 5m 55s
Performed as RX
Teresa Culver 04/13/2012 Premier Martial Arts/Grand River CrossFit 04-13-2012 Rest for same amount of time required to complete previous rowing interval.
Row 250m
Rest
Row 500m
Rest
Row 700m

Post total time including rests.		 8m 57s
Performed as RX
Teresa Culver 04/03/2012 Premier Martial Arts/Grand River CrossFit 04-03-2012 Three rounds for time of:
Row 500 meters
20 GHD sit-ups
2 Rope Climbs

Post time. Scale as needed.

Skill Development
Dips
3x8
 13m 33s
Performed as RX
Teresa Culver 03/29/2012 Premier Martial Arts/Grand River CrossFit Ben Loves Double Unders! For Time:
10 Box Jumps
10 Double Unders
10 Box Jumps
20 Double Unders
10 Box Jumps
30 Double Unders
10 Box Jumps
40 Double Unders
10 Box Jumps
50 Double Unders
....Now go back down with double unders!

Post time. Scale as needed.		 16m 54s
Performed as RX
Teresa Culver 03/28/2012 Premier Martial Arts/Grand River CrossFit 03-28-2012 5 rounds, 5x reps each exercise for time.
Clean and Jerk95/65
Front squat 95/65
DB man-makers 35/25
DB goblet squats 35/25

Skill Development
Pistol Squats
3x8		 10m 06s
Performed as RX
Teresa Culver 03/22/2012 Premier Martial Arts/Grand River CrossFit 03-22-2012 For time:
60 Push-ups
50 Ring Rows
40 Sit-ups
30 Squats
20 Dips
10 Box Jumps
5 Burpees

Post time. Scale as needed.		 06m 19s
Workout Scaled
Teresa Culver 03/21/2012 Premier Martial Arts/Grand River CrossFit 03-21-2012 For time
30x Back squat (bw)
Row 1000m
30x Burpees

Post time. Scale as needed.

Skill Development
Ring Dips
3x6		 9m 47s
Performed as RX
Teresa Culver 03/20/2012 Premier Martial Arts/Grand River CrossFit 03-20-2012 Push Jerk
5-5-3-3-2

Post heaviest load. Scale as needed.

Skill Development
Ring Pull-ups
3x6		 95 lbs
Performed as RX
Teresa Culver 03/19/2012 Premier Martial Arts/Grand River CrossFit 03-19-2012 3 rounds:
15 Thrusters 75/55
3 Rope climbs
15 Sit-ups

Strength Development
Bench Press
5-5-5-5-5		 8m 57s
Performed as RX
Teresa Culver 03/06/2012 Premier Martial Arts/Grand River CrossFit 03-06-2012 For max rounds, start at 1x each then add 1 rep each successive round.
Workout continues so long as sets remain unbroken, no more than 1 minute rest between rounds
Handstand Push Up
Strict Chin Up
Ring Dip
Post max Rounds

Strength Development
Deadlift
3-3-3-3-3		 7 rounds 12 reps
Workout Scaled
Teresa Culver 03/05/2012 Premier Martial Arts/Grand River CrossFit 03-05-2012 7 rounds
7x Ground to overhead (95lbs/65lbs)
5x Push-ups, hands on bar
Rest 2 minutes
Post total time including breaks.

Skill Development
Snatch Push Press
5-5-5-5-5		 15m 17s
Performed as RX
Teresa Culver 02/29/2012 Premier Martial Arts/Grand River CrossFit 02-29-2012 3 rounds of:

20x Double unders
15x Back extensions
10x Ring dips
5x Thrusters 95lbs/65lbs

Post time. Scale as needed.
 4m 39s
Workout Scaled
Teresa Culver 02/28/2012 Premier Martial Arts/Grand River CrossFit Ass'n Abs Annie 50-40-30-20-10x reps
Walking lunge steps
Sit-ups

Post time. Scale as needed.

Skill Development
Ring Push-ups
3x8		 7m 58s
Performed as RX
Teresa Culver 02/27/2012 Premier Martial Arts/Grand River CrossFit 02-27-2012 5 rounds of:
8 power cleans 95lbs/65lbs
250m row

Post time. Scale as needed.

Strength Development
Shoulder Press
5-5-5-5-5

 08m 36s
Performed as RX
Teresa Culver 02/21/2012 Premier Martial Arts/Grand River CrossFit 02-21-2012 5 rounds for time of:
8x Sumo deadlift high pull 75lbs/55lbs
10x Push-press 75lbs/55lbs
12x Sit-ups

Skill Development
Overhead Squat
3x8 dowel or light weight		 7m 08s
Performed as RX
Teresa Culver 02/16/2012 Premier Martial Arts/Grand River CrossFit 02-16-2012 For Time:

30 Calorie Row
30 Walking Lunges 45lbs/35lbs
30 Box Jumps 24"/20"
30 Toes to Bar
30 Sit-ups
30 DB Swings 50lbs/35lbs
30 Calorie Row

Scale as needed.		 12m 52s
Workout Scaled
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