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Athlete Date Sort Location Workout Name Description Results
Teresa Culver 11/11/2014 Premier Martial Arts/Grand River CrossFit DG Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20lbs Dumbbell thruster, 8 reps
35/20lbs Dumbbell walking lunge, 12 steps

Post rounds & reps.
LVL1M: 5min, Hang knee raise, light weight
LVL1: 8min, Hang knee raise, 30/15lbs
LVL2: Knees to chest
LVL3: RX'd		 6 rounds 6 reps
Performed as RX
Teresa Culver 11/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 3-8, 2014 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
LVL1M: 10min, mod pull-ups, single skips
LVL1: 15min, mod pull-ups, double skips
LVL2: mod pull-ups, triple skips
LVL3: RX'd		 11 rounds 5 reps
Performed as RX
Teresa Culver 11/04/2014 Premier Martial Arts/Grand River CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 54s
Performed as RX
Teresa Culver 09/27/2014 Premier Martial Arts/Grand River CrossFit Prize WOD#1 Sept 22-27, 2014 Prize WOD#1
This WOD must be completed first.
7min
Wall Balls for max reps 20lbs/15lbs
EMOM 5 Deadlifts 185/115lbs

Score is the number of wall balls.
Once the 7min are finished move directly to the next WOD!
Scale as needed!		 88 reps
Performed as RX
Teresa Culver 08/23/2014 Premier Martial Arts/Grand River CrossFit Backwards Coretastic For Time:
2min Plank
50 sit-ups
40 leg levers
25 good mornings
1:30min plank
40 sit-ups
30 leg levers
20 good mornings
1min plank
30 sit-ups
20 leg levers
15 good mornings

Post time!
Scale as needed.
 13m 06s
Performed as RX
Teresa Culver 08/21/2014 Premier Martial Arts/Grand River CrossFit Tabatas Set timer for 8 rounds of 20sec on and 10 sec off. This is a total of 4min per exercise. Complete each 4min set before moving on to the next.

Jumping Jacks
Push-ups
Mountain Climbers
Leg Levers

Score is the total number reps for each exercise added together.		 712 reps
Performed as RX
Teresa Culver 08/20/2014 Premier Martial Arts/Grand River CrossFit Run 15min run for distance.

Post distance!
Scale as needed.		 2.10 km
Performed as RX
Teresa Culver 08/19/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 8m 42s
Performed as RX
Teresa Culver 08/18/2014 Premier Martial Arts/Grand River CrossFit Card Workout Use standard deck of cards. Work through whole deck. Face cards are 10 reps, Aces are 11 reps.
Hearts=Triceps Dips
Diamonds=Decline Push-ups
Spades=Leg Levers
Clubs=Step-ups
Jokers= 10 Burpee Tuck Jumps

Post Time!
Scale as needed.		 22m 02s
Performed as RX
Teresa Culver 08/13/2014 Premier Martial Arts/Grand River CrossFit Wittman Seven rounds for time of:
15 Kettle bell swings 50/35lbs
15 Power Cleans 95/65lbs
15 Box Jumps 24"/20"

Scale as needed!		 20m 00s
Performed as RX
Teresa Culver 08/11/2014 Premier Martial Arts/Grand River CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95/65lbs Thruster
Pull-ups

Scale as needed!
 6m 18s
Performed as RX
Teresa Culver 07/05/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #2 "The Bear Does Burpees"
8min AMRAP of
Bear Complex & Burpees
Each round add a rep to the Bear Complex and a burpee. Example: 1-1, 2-2, 3-3, etc.
1 rep of the Bear Complex =
1 Power Clean 95/65, 75/35(scaled)
1 Front Squat
1 Push-Press
1 Back Squat
1 Behind Neck Push-Press		 0 rounds 58 reps
Performed as RX
Teresa Culver 06/28/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 23-28, 2014 For Time:
100 Walking Lunge Steps
75 Jumping Jacks
50 Squat Jumps
25 Pull-ups
50 Push-ups
75 sit-ups
100 Squats

Post time!
LVL1M: Half reps, mod pull-ups
LVL1: 75, 55,37,18,37,55,75 reps, mod pull-ups.
LVL2: mod. pull-ups
LVL3: RX'd		 14m 57s
Performed as RX
Teresa Culver 06/27/2014 Premier Martial Arts/Grand River CrossFit Throwdown 2014 Workout #1 4 Rounds for Time of:
400m Run (200m scaled)
20 SDHP 75/55lbs (55/35lbs scaled)
20 Air Squats

Post time!
 15m 19s
Performed as RX
Teresa Culver 05/10/2014 Premier Martial Arts/Grand River CrossFit TK -Challenge of the Week May 5-10, 2014 Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 28/24" box
12 Kettlebell swings, 50/35lbs

Post total rounds and reps!
LVL1M: 10min, mod. pull-ups, 20/16", light weight
LVL1: 15min, mod. pull-ups, 20/16", 40/25lbs
LVL2: mod. pull-ups, 24/20", 45/30lbs
LVL3: RX'd		 9 rounds 4 reps
Performed as RX
Teresa Culver 05/03/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week April 28-May 3, 2014 10min to Complete as much as possible of:
Buy In: 4 rope climbs
Followed by 7 rounds of:
5 Hang Power cleans 95/65lbs
10 Sit-ups
Cash Out: 4 rope climbs

Perfect score is 118 reps. Post total reps completed. RX'd athletes receive 1 extra rep for every 10 seconds they have left on the clock!

LVL1M: mod. rope climb, light weight
LVL1: mod. rope climb, 75/45lbs
LVL2: mod. rope climb, 85/55lbs
LVL3: RX'd		 137 reps
Performed as RX
Teresa Culver 05/02/2014 Premier Martial Arts/Grand River CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time!
LVL1M" 30-20-10 reps, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
 5m 57s
Performed as RX
Teresa Culver 04/25/2014 Premier Martial Arts/Grand River CrossFit 04/25/2014 For Time:
1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of
Push Press 70% of 1RM strict press
Box Jumps 24"/20"
Compare to April 25, 2012

Post time!
LVL1M: 6-1 reps, light weight, 20"/16"
LVL1: 8-1 reps, 50%, 20"/16"
LVL2: 60%
LVL3: RX'd		 10m 36s
Performed as RX
Teresa Culver 04/21/2014 Premier Martial Arts/Grand River CrossFit 04/21/2014 5 rounds for time;
5 Deadlifts 225/155
25 Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 155/95lbs
LVL2: 205/135lbs
LVL3: RX'd		 4m 02s
Performed as RX
Teresa Culver 04/16/2014 Premier Martial Arts/Grand River CrossFit Chelsea 04/16/2014 Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds and reps!
LVL1: 10min, mod. pull-ups
LVL1: 15min, mod. pull-ups
LVL2: 20min, mod. pull-ups
LVL3: RX'd		 30 rounds 0 reps
Performed as RX
Teresa Culver 03/28/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb./95lbs
20 muscle-ups

Post total reps.
LVL1M;7min, 30 calories, 25 HKR, 20 wall balls, 15 cleans/light weight.
LVL1: HKR, 95/65lbs, mod. muscle-ups
LVL2: K2C, 115/75lbs, mod. muscle-ups
LVL3: RX'd 		171 reps
Performed as RX
Teresa Culver 03/22/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 17-22 CrossFit Open 14.3 Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Post total reps. Scale as needed.		 122 reps
Performed as RX
Teresa Culver 03/15/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.2 Challenge of the Week Mar-10-15 For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern
LVL1M: light weight, mod. pull-ups
LVL1: 65/45lbs, mod. pull-ups
LVL2: 75/55lbs, mod pull-ups
LVL3: RX'd		 34 reps
Performed as RX
Teresa Culver 03/15/2014 Premier Martial Arts/Grand River CrossFit CrossFit Open 14.2 Challenge of the Week Mar-10-15 For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern
LVL1M: light weight, mod. pull-ups
LVL1: 65/45lbs, mod. pull-ups
LVL2: 75/55lbs, mod pull-ups
LVL3: RX'd		 34 reps
Performed as RX
Teresa Culver 03/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 3-8, 2014 CrossFit Open 14.1

10min AMRAP of:
30 Double Unders
15 Power Snatches 75/55lbs
Post total reps!

LVL1M: 8min, single skips, light weight
LVL1: Double skips, 55/35lbs
LVL2: Triple skips, 65/45lbs
LVL3: RX'd		 286 reps
Performed as RX
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