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Athlete Date Sort Location Workout Name Description Results
Teresa VanMarrum 08/10/2015 Premier Martial Arts/Grand River CrossFit 08/10/2015 5 rounds for time
40 Squats
30 Push-ups
20 V-sits

Post Time!		 19m 03s
Performed as RX
Teresa VanMarrum 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
 7m 47s
Performed as RX
Teresa VanMarrum 07/27/2015 Premier Martial Arts/Grand River CrossFit 07/27/2015 Tabata Wall Balls 20/15lbs
3min Break
2min Max Rep Burpees

Post total reps added together!
Scale as needed!		 86 reps
Performed as RX
Teresa VanMarrum 07/20/2015 Premier Martial Arts/Grand River CrossFit 07/20/2015 10min AMRAP of:
10 Box Jumps 24"/20"
15 Sit-ups

Post rounds and reps!
LVL1M: 5min, 20"16"
LVL1: 8min, 20"/16"
LVL2: 24"/20" Step ups
LVL3: RX'd no step ups
 10 rounds 4 reps
Workout Scaled
Teresa VanMarrum 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 		7 rounds 6 reps
Workout Scaled
Teresa VanMarrum 07/04/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 29-July 4, 2015 4 rounds for time:
10 Calorie Row
10 Push-ups
10 Clean & Jerk 95/65lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 11m 59s
Performed as RX
Teresa VanMarrum 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		 9 rounds 8 reps
Workout Scaled
Teresa VanMarrum 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 4m 30s
Workout Scaled
Teresa VanMarrum 06/18/2015 Premier Martial Arts/Grand River CrossFit 06/18/2015 6x100m Sprints
Run or Row!

Post fastest interval!
 0m 21s
Performed as RX
Teresa VanMarrum 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 40m 11s
Workout Scaled
Teresa VanMarrum 06/04/2015 Premier Martial Arts/Grand River CrossFit 06/04/2015 3km Time Trial
Run or Row.

Post time!
 13m 32s
Performed as RX
Teresa VanMarrum 06/03/2015 Premier Martial Arts/Grand River CrossFit 06/03/2015 4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups

Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd		 10m 02s
Workout Scaled
Teresa VanMarrum 05/25/2015 Premier Martial Arts/Grand River CrossFit 05/25/2015 21-15-9-15-21 reps
Overhead lunges 45/25lbs
push-ups (ring push ups LVL3)

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 25/10lbs
LVL2: 35/15lbs
LVL3: Ring Push-ups
 8m 11s
Workout Scaled
Teresa VanMarrum 05/20/2015 Premier Martial Arts/Grand River CrossFit 05/20/2015 For time
Use same bar load throughout
25 Sumo deadlift high pull 75/55lbs
Run 400m
25 Power snatch
Run 400m
25 Power clean
Run 400m
25 Deadlifts

Post time!
LVL1M: 12reps, light weight, 200m runs
LVL1: 55/35lbs,
LVL2: 65/45lbs
LVL3: RX'd		 14m 54s
Performed as RX
Teresa VanMarrum 05/13/2015 Premier Martial Arts/Grand River CrossFit 05/13/2015 3 Rounds for Time of:
20 Deadlifts @ 80% of Body Weight
20 Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"/16"
LVL1: 60% BW, 20"/16"
LVL2: 70% BW
LVL3: RX'd
 8m 11s
Workout Scaled
Teresa VanMarrum 05/11/2015 Premier Martial Arts/Grand River CrossFit 05/11/2015 3 rounds for time of:
10 Clean and jerks (95/65 )
50 Double unders

Post time.
LVL1M: light weight, single skips
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd
 7m 11s
Workout Scaled
Teresa VanMarrum 05/04/2015 Premier Martial Arts/Grand River CrossFit 05/04/2015 10 Rounds for Time
10 Wall Balls 20/15lbs
7 Box Jumps 24/20
Post time!

LVL1M: 5 rounds, low targets, step ups 20"/16"
LVL1: 7 rounds, low targets, 20"/16"
LVL2: RX'd
LVL3: RX'd		 9m 11s
Workout Scaled
Teresa VanMarrum 04/27/2015 Premier Martial Arts/Grand River CrossFit 04/27/2015 3 rounds for time
20 Push Press 75/55lbs
20 Sit-ups

Post time!
LVL1M: 10 reps each, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 5m 29s
Performed as RX
Teresa VanMarrum 04/24/2015 Premier Martial Arts/Grand River CrossFit 04/24/2015 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps added together.

LVL1M:4min, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd 		173 reps
Performed as RX
Teresa VanMarrum 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 5m 29s
Workout Scaled
Teresa VanMarrum 04/02/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 30-Apr 2, 2015 Tabatas 20sec on/10sec off
SA DB Snatch(alternate each set) 35/20lbs
V-Sits
SA DB Push Press 35/20lbs

Post total reps added together.
LVL1M: Light weight
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 301 reps
Performed as RX
Teresa VanMarrum 12/20/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week December 15-20, 2014 Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

Post rounds and reps!

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
compare to Dec 23, 2013		 6 rounds 41 reps
Performed as RX
Teresa VanMarrum 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 102 reps
Workout Scaled
Teresa VanMarrum 11/19/2014 Premier Martial Arts/Grand River CrossFit 11/19/2014 10min AMRAP
5 Snatch Grip Deadlift 185/115lbs
10 Ball Slams 20lbs

Post Rounds & Reps!
LVL1M: 5min, light wieght
LVL1: 8min, 155/85lbs
LVL2: 175/105lbs
LVL3: RX'd
 11 rounds 10 reps
Workout Scaled
Teresa VanMarrum 09/03/2014 Premier Martial Arts/Grand River CrossFit 09/03/2014 3 rounds for time of:
12 OH Walking Lunges 45/25lbs
14 V-ups
16 Push-ups

Post time!
LVL1M: no weight lunges, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 35/15lbs
LVL3: RX'd		 4m 44s
Performed as RX
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