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Athlete Date Sort Location Workout Name Description Results
Teresa VanMarrum 09/02/2014 Premier Martial Arts/Grand River CrossFit 09/02/2014 5min AMRAP Ladder
1,1,2,2,3,3,etc.
Box Jumps 24/20
Wall Balls 20/15lbs

Score is total number of reps.
LVL1M; 20/16, Red & Yellow Targets
LVL1: Red & Yellow Targets
LVL2: RX'd
LVL3: RX'd + 28/24 		81 reps
Workout Scaled
Teresa VanMarrum 08/25/2014 Premier Martial Arts/Grand River CrossFit 08/25/2014 8min AMRAP of:
5 Thrusters 95/65lbs
5 Pull-ups

Post rounds and reps.
LVL1M: 5min, light weight, mod pull-ups
LVL1: 6min, 75/45lbs, mod. pull-ups
LVL2: 85/55lbs, mod. pull-ups
LVL3: RX'd		 10 rounds 0 reps
Workout Scaled
Teresa VanMarrum 08/22/2014 Premier Martial Arts/Grand River CrossFit Crossfit Open 12.1 7min of Burpees.

Post total reps!
Scale as needed.		 52 reps
Performed as RX
Teresa VanMarrum 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.		 19m 55s
Workout Scaled
Teresa VanMarrum 03/06/2014 Premier Martial Arts/Grand River CrossFit 03/06/2014 Rowing
20/20 x8 rounds
Post distance
20secs on/20sec off

 705 m
Performed as RX
Teresa VanMarrum 02/08/2014 Premier Martial Arts/Grand River CrossFit 02/08/2014 4 Rounds for time:
30 Mountain Climbers
20 Mason Twists 20/15lbs (1 touch = 1 rep)
10 Med Ball Cleans 20/15lbs

Post Time.

LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd		 5m 00s
Performed as RX
Teresa VanMarrum 01/17/2014 Premier Martial Arts/Grand River CrossFit 01/18/2014 7 min AMRAP of:
5 Power Cleans 115/85
6 Front Rack Walking Lunge Steps 115/85
7 Push-ups

LVL1M: 4min, light weight
LVL1: 5min, 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6 rounds 7 reps
Performed as RX
Teresa VanMarrum 01/13/2014 Premier Martial Arts/Grand River CrossFit 01/13/2014 4 Rounds for time:
5 DB thrusters 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 4m 40s
Performed as RX
Teresa VanMarrum 01/10/2014 Premier Martial Arts/Grand River CrossFit 01/10/2014 Death By Med Ball
7min AMRAP of:
3 Wall Balls 20/15lbs
5 Med Ball Push-ups
7 Med Ball Sit-ups

Post total rounds and reps.

LVL1M: 4min
LVL1: 5min
LVL2: RXd
LVL3: RXd		 8 rounds 0 reps
Performed as RX
Teresa VanMarrum 12/23/2013 Premier Martial Arts/Grand River CrossFit 12/23/2013 Kettlebells for Christmas
15min AMRAP of:
20 Double Unders
15 Kettle Bell Swings 50lbs/35lbs
10 Wall Balls 20lbs/15lbs

LVL1M: 8min, 35lbs/20lbs, single skips
LVL1: 10min, 40lbs/25lbs, double skips
LVL2: Triple skips
LVL3: RX'd
Compare to December 22, 2012		 8 rounds 35 reps
Performed as RX
Teresa VanMarrum 12/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 16-21, 2013 Helen
3 rounds for time:
400m run
21 Kettlebell swings 50/35lbs
12 Pull-ups

LVL1M: 200m, light weight, mod. Pull-ups
LVL1: 35/20lbs, mod. Pull-ups
LVL2: mod. Pull-ups
LVL3: RX'd		 12m 02s
Workout Scaled
Teresa VanMarrum 12/20/2013 Premier Martial Arts/Grand River CrossFit 12/20/2013 Power Clean
3-3-3-3-3-3-3

Post heaviest load.

 107 lbs
Performed as RX
Teresa VanMarrum 12/18/2013 Premier Martial Arts/Grand River CrossFit 12/18/2013 12 min AMRAP
5 Deadlifts 205/135lbs
7 Push-ups (hand release)
9 Wall Balls 20/15lbs
Post Rounds & Reps.

LVL1M: 6min, light weight
LVL1: 8min, 165/75lbs
LVL2: 10min, 185/115lbs
LVL3: RX'd		 9 rounds 3 reps
Performed as RX
Teresa VanMarrum 12/16/2013 Premier Martial Arts/Grand River CrossFit 12/16/2013 12-9-6-3-6-9-12 reps for time of:
Clean & jerk 115/75lbs
Toes-to-bars

LVL1M: 12-3 reps, light weight, hang knee raise
LVL1: 95/55lbs, hang knee raise
LVL2: 105/65lbs, knees to chest
LVL3: RX'd		 14m 29s
Workout Scaled
Teresa VanMarrum 12/14/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 9-14, 2013 The Dirty 30 for time:
30 weighted jump squats 75/45lbs
30 hand release push-ups
30 pull-ups
30 deadlifts 155/95lbs
30 weighted sit-ups 35/25lbs
30 dips
30 wall-balls 20/15lbs
30 KB swings 50/35lbs

LVL1M: 15 reps each, mod. Pull-ups, light weight,
LVL1: 20 reps each, mod. Pull-ups, adjusted weights
LVL2: Mod. Pull-ups
LVL3: RX'd
 12m 49s
Workout Scaled
Teresa VanMarrum 12/10/2013 Premier Martial Arts/Grand River CrossFit 12/10/2013 Deadlift
5-5-3-3-1

Post heaviest load.
 210 lbs
Performed as RX
Teresa VanMarrum 12/09/2013 Premier Martial Arts/Grand River CrossFit 12/09/2013 12min AMRAP of:
5 Ground to overhead 115/85lbs
10 Hand release push-ups
15 Box jumps 24/20

LVL1M: 6min, light weight, 20/16
LVL1: 10min 85/55lbs, 20/16
LVL2: 95/65lbs
LVL3: RX'd
 4 rounds 25 reps
Performed as RX
Teresa VanMarrum 11/30/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 25-30, 2013 "Christine"
3 rounds of:
Row 500 meters
12 Deadlifts: body weight
21 Box jumps, 24/20

LVL1M: 250m, light weight, 20/16
LVL1: 60% body weight
LVL2: 80% body weight
LVL3: RX'd		 16m 36s
Workout Scaled
Teresa VanMarrum 11/25/2013 Premier Martial Arts/Grand River CrossFit 11/25/2013 10min AMRAP of:
5 Power Snatches 95lbs/65lbs
250m Row
Post rounds and reps.

Compare to November 19, 2012
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds		 5 rounds 5 reps
Performed as RX
Teresa VanMarrum 11/20/2013 Premier Martial Arts/Grand River CrossFit 11/20/2013 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:4mi, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd
192 reps
Performed as RX
Teresa VanMarrum 11/19/2013 Premier Martial Arts/Grand River CrossFit 11/19/2013 Shoulder Press
3-3-3-3-3-3-3

Post heaviest load.
 79 lbs
Performed as RX
Teresa VanMarrum 11/18/2013 Premier Martial Arts/Grand River CrossFit 11/18/2013 8 rounds of:
5 OH Squats 75/45
20 Double Unders

LVL1M: 4 rounds, Front squats, single skips
LVL1: 6 rounds, 55/25lbs, double skips
LVL2: 65/25lbs, triple skips
LVL3: RXd
 5m 43s
Performed as RX
Teresa VanMarrum 11/16/2013 Premier Martial Arts/Grand River CrossFit 11/16/2013 3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd
 164 reps
Workout Scaled
Teresa VanMarrum 11/13/2013 Premier Martial Arts/Grand River CrossFit 11/13/2013 4 rounds for time:
8 Power Snatch 95/65lbs
12 Kettle bell swings 50/35lbs
16 Walking Lunges (use kettlebells)

LVL1M: 2 rounds, light weights
LVL1: 3 rounds, light weights
LVL2: 85/55lbs
LVL3: RX'd
 9m 09s
Performed as RX
Teresa VanMarrum 11/08/2013 Premier Martial Arts/Grand River CrossFit 11/08/2013 Clean and Jerk
5, 5, 3, 3, 1 reps

Post heaviest load.		 110 lbs
Performed as RX
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