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Athlete Date Sort Location Workout Name Description Results
Teresa VanMarrum 11/05/2013 Premier Martial Arts/Grand River CrossFit 11/05/2013 4 rounds for time:
10 Ball Slams 20lbs
3 Deadlifts @ 70% of 1RM

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 50%
LVL2: 60%
LVL3: RXd		 2m 42s
Performed as RX
Teresa VanMarrum 11/04/2013 Premier Martial Arts/Grand River CrossFit 11/04/2013 10min AMRAP of:
5 Pull-ups
10 Burpees
15 Double unders
Post rounds & reps

LVL1M: 6min, mod. Pull-ups, single skips
LVL1: 8min, mod. Pull-ups, double skips
LVL2: Mod. Pull-ups, triple skips
LVL3: RX'd		 6 rounds 7 reps
Workout Scaled
Teresa VanMarrum 10/28/2013 Premier Martial Arts/Grand River CrossFit Filthy Fifty - Workout Challenge of the Week It's G-Ma's Birthday!

50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball/15lbs
50 Burpees
50 Double unders
Post Time!

LVL1M: 25 reps each, scale the rest as needed.
LVL1: 35 reps each, scale the rest as needed.
LVL2: Full reps, scale the rest as needed.
LVL3: RX'd		 32m 00s
Workout Scaled
Teresa VanMarrum 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 Rowing for Calories:
2min Just Arms
30sec Break
2min Just Legs
30sec break
2min Standard Row

Post total Calories
All levels RX'd		 91 reps
Performed as RX
Teresa VanMarrum 10/26/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4.5 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load.
 110 lbs
Performed as RX
Teresa VanMarrum 10/21/2013 Premier Martial Arts/Grand River CrossFit 10/21/2013 10 Rounds for Time:
3 Power Snatches 95/65lbs
5 Handstand Push-ups
7 Ball Slams 20lbs

LVL1M: 5 rounds, mod. Push-ups, light weight
LVL1: 7 rounds, 75/45lbs, mod. Push-ups
LVL2: Mod. Push-ups
LVL3: RX'd		 9m 21s
Workout Scaled
Teresa VanMarrum 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3 10min AMRAP:
3 Power Cleans 115/75lbs
5 Box Jumps 24/20
7 Push-ups

LVL1M: 5min, light weight, 20/16
LVL1: 8min, 95/55lbs, 20/16
LVL2: 105/65lbs
LVL3: RX'd		 11 rounds 3 reps
Performed as RX
Teresa VanMarrum 10/19/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #3.5 Deadlift
5-5-3-3-1

Post heaviest load.		 225 lbs
Performed as RX
Teresa VanMarrum 10/05/2013 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Card Workout-For Time
Clubs=Mountain Climbers ( rep per leg)
Diamonds=Kettlebell Swings 50/35lbs
Spades=Alternating lunges
Hearts=Mason Twist ( rep per side)8lb ball
Joker=10 burpees

LVL1M: half deck, light weight swings, body weight mason twist
LVL1: Deck, 40/25lbs
LVL2: RX'd
LVL3: RX'd + 15lbs ball		 19m 14s
Performed as RX
Teresa VanMarrum 10/05/2013 Premier Martial Arts/Grand River CrossFit Heavy Weight Challenge #1 (Team Workout) Push Press
5-5-5-5-5

Post heaviest load.
85 lbs
Performed as RX
Teresa VanMarrum 10/03/2013 Premier Martial Arts/Grand River CrossFit 10-03-2013 4x400m Run
1min Break between

Post Fastest Interval.
LVL1M: 3x200m
LVL1: 3x400m
LVL2: RX'd
LVL3: RX'd		 1m 51s
Performed as RX
Teresa VanMarrum 09/26/2013 Premier Martial Arts/Grand River CrossFit 09-26-2013 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		 65 reps
Performed as RX
Teresa VanMarrum 09/23/2013 Premier Martial Arts/Grand River CrossFit Nyree's Birthday Crippler (Workout of the Week) For Time:
38 Sit-ups
38 Deadlifts 135/95lbs
38 Push-ups
38 Deadlifts 135/95lbs
38 Pul-ups

Post Time!
LVL1M: 15 reps each, light load, mod. pull-ups
LVL1: 25 reps each, 115/75lbs, mod. pull-ups
LVL2; Mod. Pull-ups
LVL3: RX'd
 8m 53s
Workout Scaled
Teresa VanMarrum 09/21/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 16-21, 2013 10min AMRAP of:
5 Box Jumps 24/20
7 Deadlifts 105/55lbs
9 Push Press 105/55lbs

Post rounds and reps.
LVL1M: 5min, 20/16, light weight
LVL1: 7min, 95/45lbs
LVL2: RX'd
LVL3: 28/24		 8 rounds 2 reps
Performed as RX
Teresa VanMarrum 09/17/2013 Premier Martial Arts/Grand River CrossFit 09/17/2013 Power Snatch
5-5-5-5-5

Post heaviest load.		 75 lbs
Performed as RX
Teresa VanMarrum 09/16/2013 Premier Martial Arts/Grand River CrossFit 09/16/2013 3 rounds of:
1min Max Calorie Row
1min Max Box Jumps 24/20
1min Max KB Swings 50/35lbs
1min Rest

Post total reps added together.
LVL1M: 2 rounds, 20/16, light weight
LVL1: 35/20lbs
LVL2: RX'd
LVL3: 28/24		 181 reps
Performed as RX
Teresa VanMarrum 09/11/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 9-14, 2013 9min AMRAP of:
3 Deadlifts @225/165lbs
6 Push-ups
9 Squats

Post Rounds & Reps
LVL1M: 5min, light weight
LVL1: 185/115lbs
LVL2: 205/135lbs
LVL3: RX'd		 12 rounds 3 reps
Workout Scaled
Teresa VanMarrum 09/07/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Sept 3-7, 2013 10 Rounds of:
2min Intervals of:
200m Run or 250m Row
10 Deadlifts @ Body weight
Sit-ups(get as many as you can in the remaining time).
30 sec break between intervals

Score is the number of sit-ups performed in 10 rounds. Compare to Sept 25, 2012
LVL1M: 5 rounds, light weight
LVL1: 8 rounds, 65% Body weight
LVL2: 75% body weight
LVL3: RX'd		 129 reps
Workout Scaled
Teresa VanMarrum 09/04/2013 Premier Martial Arts/Grand River CrossFit 09-04-2013 10x100m Sprints
Easy walk back for recovery
Post Fastest interval.

LVL1M: 4 sprints
LVL1: 6 sprints
LVL2: 8 sprints
LVL3: RX'd		 0m 21s
Performed as RX
Teresa VanMarrum 08/27/2013 Premier Martial Arts/Grand River CrossFit CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Scale weights as needed.		 65 reps
Workout Scaled
Teresa VanMarrum 08/14/2013 Premier Martial Arts/Grand River CrossFit Backwards Annie 10-20-30-40-50 reps of:
Sit-ups
Double Unders

Post time.
LVL1M: 1-30, single skips
LVL1: 1-40, double skips
LVL2: Triple skips
LVL3: RX'd
 7m 52s
Performed as RX
Teresa VanMarrum 07/30/2013 Premier Martial Arts/Grand River CrossFit 07-30-2013 For Time:
200m Run
1min rest
400m Run
2min Rest
800m
3min Rest
400m Run
2min Rest
200m
Post total time, breaks included.

LVL1M:200m, 400m
LVL1: 200m, 400m, 800m
LVL2: RX'd
LVL3: RX'd		 18m 19s
Performed as RX
Teresa VanMarrum 07/27/2013 Premier Martial Arts/Grand River CrossFit 07-27-2013 4 rounds for time:
200m Run
25 Double-unders
10 Push-press 115/75lbs

LVL1M: 2 rounds, single skips, light weight
LVL1: 3 rounds, double skips, 95/55lbs
LVL2: triple skips
LVL3: RX'd		 8m 58s
Workout Scaled
Teresa VanMarrum 07/25/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week July 22-27, 2013 Backwards Cindy
20min AMRAP of:
15 Squats
10 Push-ups
5 Pull-ups

LVL1M: 10min, Mod. Pull-ups
LVL1: 15min, Mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 14 rounds 21 reps
Workout Scaled
Teresa VanMarrum 07/23/2013 Premier Martial Arts/Grand River CrossFit 07-23-2013 4 rounds for time:
10 Sledge Hammer Strikes 12/8lbs
400m Run
10 Tire Jumps

LVL1M: 2 rounds, 200m
LVL1: 3 rounds,
LVL2: RX'd
LVL3: RX'd		 13m 45s
Performed as RX
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