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Athlete
Date
Location
Workout Name
Description
Results
Teresa Culver
01/18/2016
Premier Martial Arts/Grand River CrossFit
01/18/2016
5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats
Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
2m 40s
Performed as RX
Teresa Culver
01/13/2016
Premier Martial Arts/Grand River CrossFit
01/13/2016
5 rounds for time:
10 HR push-ups
10 Toes to Bar
10 Box Jumps 24/20
Post time!
LVL1M: 3 rounds, hang knee raise, 20"/16"
LVL1: 4 rounds, hang knee raise, 20"16"
LVL2: Knees to chest,
LVL3: Rx'd must do Box Jumps
8m 48s
Performed as RX
Teresa Culver
01/11/2016
Premier Martial Arts/Grand River CrossFit
01/11/2016
For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs
Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
442 reps
Performed as RX
Teresa Culver
12/23/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Dec 21-23, 2015
For time
Use same bar load throughout
25x Sumo deadlift high pull 75/55lbs
Row 200m
25x Power snatch
Row 200m
25x Power clean
Row 200m
25x Deadlifts
Post time!
Scale as needed.
7m 36s
Performed as RX
Teresa Culver
12/12/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week for Dec 7-12, 2015
Cindy
20min AMRAP of
5 Pull-ups
10 Push-ups
15 Squats
Post total rounds and Reps!
Scale as needed.
18 rounds 2 reps
Performed as RX
Teresa Culver
12/11/2015
Premier Martial Arts/Grand River CrossFit
12/11/2015
8min Time Cap
2 Clean & Jerk 95/65lbs
2 Burpees
Add 2 reps each round until time cap.
Post total reps.
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
85 reps
Performed as RX
Teresa Culver
12/11/2015
Premier Martial Arts/Grand River CrossFit
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
18 rounds 2 reps
Performed as RX
Teresa Culver
12/09/2015
Premier Martial Arts/Grand River CrossFit
12/09/2015
10min AMRAP of:
5 Power Cleans @ 70%BW
10 Leg Levers
Post rounds and reps!
LVL1M: 5min, light weigt
LVL1: 8min, 50% BW
LVL2: 60% BW
LVL3: RX'd
15 rounds 1 reps
Workout Scaled
Teresa Culver
12/07/2015
Premier Martial Arts/Grand River CrossFit
12/07/2015
For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs
Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!
5m 09s
Performed as RX
Teresa Culver
12/05/2015
Premier Martial Arts/Grand River CrossFit
12/05/2015
"Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders
Deadlifts must be set down not dropped or no rep!
Post rounds and reps.
LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd
9 rounds 1 reps
Performed as RX
Teresa Culver
11/28/2015
Premier Martial Arts/Grand River CrossFit
Fight Gone Bad For Our Hospital
Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)
1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.
306 reps
Performed as RX
Teresa Culver
09/08/2015
Premier Martial Arts/Grand River CrossFit
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
6m 15s
Performed as RX
Teresa Culver
09/01/2015
Premier Martial Arts/Grand River CrossFit
09/01/2015
Deadlift
5-5-3-3-1
Start at 65% of 1RM
Post heaviest load!
275 lbs
Performed as RX
Teresa Culver
08/22/2015
Premier Martial Arts/Grand River CrossFit
CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
0 rounds 204 reps
Performed as RX
Teresa Culver
08/08/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week Aug 4-8, 2015
Max rounds in 5 minutes of
3 Handstand push-ups
6 Sumo deadlift high pulls 75/55lbs
Rest 2 minutes
Then, max rounds in 5 minutes of
4 Thrusters 75/55lbs
8 Pull-ups
Rest 2 minutes
Then, max rounds in 5 minutes of
5 KB swings 50/35lbs
10 Wall Balls
Post total reps for all added together!
Scale as needed.
242 reps
Performed as RX
Teresa Culver
08/05/2015
Premier Martial Arts/Grand River CrossFit
08/05/2015
4 rounds for time
15 Calorie row
15 KB Swings 50/35lbs
Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
6m 56s
Performed as RX
Teresa Culver
07/25/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week July 20-25, 2015
Complete as many reps as possible in 5 minutes of:
shoulder presses 65/45
Each time you break, perform 30 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 5 minutes of:
hang power cleans 95/65
Each time you drop the bar, perform 30 squats
Post total reps of presses and cleans added together!
Scale as needed.
112 reps
Performed as RX
Teresa Culver
07/17/2015
Premier Martial Arts/Grand River CrossFit
07/17/2015
5 rounds for time:
5 Deadlifts 95/65lbs
5 Power Cleans 95/65
5 Thrusters 95/65
Post time!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
3m 19s
Performed as RX
Teresa Culver
07/11/2015
Premier Martial Arts/Grand River CrossFit
Challenge of the Week July 6-11, 2015
21-18-15-12-9-6-3 reps of:
Wall Balls 20/15lbs
Sit-ups
Post time!
LVL1M: 12 to 3 reps, Yellow/Red targets
LVL1: 18-3 reps, Yellow/Red Targets
LVL2: Yellow/Red Targets
LVL3: RX'd Blue/Red Targets
5m 33s
Performed as RX
Teresa Culver
07/06/2015
Premier Martial Arts/Grand River CrossFit
07/06/2015
10min AMRAP of:
5 Power cleans 95/65
10 Pistols/Alternating
15 Double unders
Post rounds & reps!
LVL1M: 5min. light weight, squats, single skips
LVL1: 8min, 75/45lbs, mod. pistols, double skips
LVL2: 85/55lbs, mod. pistols, triple skips
LVL3: RX'd
8 rounds 5 reps
Performed as RX
Teresa Culver
06/29/2015
Premier Martial Arts/Grand River CrossFit
06/29/2015
10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups
Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd
08 rounds 0 reps
Performed as RX
Teresa Culver
06/27/2015
Premier Martial Arts/Grand River CrossFit
Prize WOD for week of June 22-27, 2015
Murph
For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
Post time!
Scale as needed.
43m 31s
Performed as RX
Teresa Culver
06/24/2015
Premier Martial Arts/Grand River CrossFit
06/24/2015
Fran
21-15-9 reps of:
Thursters 95/65lbs
Pull-ups
Post time!
LVL1M: 15-9 reps, light weight, mod. pull-ups
LVL1: 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
6m 34s
Performed as RX
Teresa Culver
06/20/2015
Premier Martial Arts/Grand River CrossFit
Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
12m 34s
Performed as RX
Teresa Culver
06/17/2015
Premier Martial Arts/Grand River CrossFit
06/17/2015
3 Rounds for Time of:
20 Push Press 75/55lbs
20 Front Squats 75/55lbs
5 Burpees every minute. Start workout with 5 burpees.
Post Time!
LVL1M: 2 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
8m 47s
Performed as RX
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