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Athlete Date Sort Location Workout Name Description Results
Teresa VanMarrum 12/19/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week Dec 17-21, 2012 Clean and Jerk 5000lbs/3000lbs
Pick a weight to get to 5000lbs/3000lbs in fastest possible time.

LVL1M: 2500lbs/1500lbs
LVL1: 4000lbs/2000lbs
LVL2: RX'd
LVL3: RX'd no weight lower than 115/75		 5m 07s
Performed as RX
Teresa VanMarrum 12/17/2012 Premier Martial Arts/Grand River CrossFit 12-17-2012 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min

Stength Development
Deadlift
5-5-5-5-5

 15m 05s
Performed as RX
Teresa VanMarrum 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 296 reps
Performed as RX
Teresa VanMarrum 12/14/2012 Premier Martial Arts/Grand River CrossFit 12-14-2012 Treadmill Intervals
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes

Cover max distance during each interval. Post furthest distance.

Strength Development
Hang Power Snatch
5-5-5-5-5		 0.32 mi
Performed as RX
Teresa VanMarrum 12/08/2012 Premier Martial Arts/Grand River CrossFit Karen For time:
150 Wallball shots, 20 pound ball/15lbs

LVL1M: 50 reps Yellow/Red
LVL1: 75 reps Blue/Yellow
LVL2: 100 reps Blue/Yellow
LVL3: RX'd		 8m 53s
Performed as RX
Teresa VanMarrum 12/06/2012 Premier Martial Arts/Grand River CrossFit 12-06-2012 10-9-8-7-6-5-4-3-2-1 Reps for time:
Burpees
Squats

LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Power Snatch
5-5-5-5-5		 8m 12s
Performed as RX
Teresa VanMarrum 12/05/2012 Premier Martial Arts/Grand River CrossFit 12-05-2012 Every Minute on the Minute
Push Press 105lbs/75lbs

Add 1 rep each minute until unable to continue. Last complete set is your score.
LVL1M: Light weight
LVL1: 85lbs/55lbs
LVL2: 95/65
LVL3: RX'd

Skill Development
Handstand hold		 13 reps
Performed as RX
Teresa VanMarrum 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 8m 56s
Workout Scaled
Teresa VanMarrum 12/01/2012 Premier Martial Arts/Grand River CrossFit 12-01-2012 Intervals
Row 8x250m
Rest 45 seconds between intervals

Post fastest interval.		 0m 55s
Performed as RX
Teresa VanMarrum 11/27/2012 Premier Martial Arts/Grand River CrossFit 11-27-2012 Deadlift
5-5-3-3-1

Post heaviest load.

Skill Development
Work on Rope Climb!
 195 lbs
Performed as RX
Teresa VanMarrum 11/26/2012 Premier Martial Arts/Grand River CrossFit 11-26-2012 10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders

LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Push-Press
5-5-5-5-5
 7 rounds 0 reps
Workout Scaled
Teresa VanMarrum 11/24/2012 Premier Martial Arts/Grand River CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

LVL1M: 25 reps each, Asst. Pull-ups
LVL1: 50 reps each, Asst. Pull-ups
LVL2: Asst. Pull-ups
LVL3: RX'd		 20m 21s
Workout Scaled
Teresa VanMarrum 11/21/2012 Premier Martial Arts/Grand River CrossFit Deck of Cards-Challenge of the Week Nov 19-24 Deck of Cards: 20min to get through as many cards as possible!
Hearts= Thrusters 75lbs/45lbs
Diamonds= Pull-ups
Clubs= Sumo Deadlift Highpull 75/55
Spades= Box Jumps 24"/20"
Joker= 400m run

LVL1M: 10min, 55lbs/35lbs, assited Pull-ups,20"/16"
LVL1: 15min, assisted Pull-ups
LVL2: Assisted Pull-ups
LVL3: RX'd

Your score is the number of cards you complete!

 33 reps
Workout Scaled
Teresa VanMarrum 11/19/2012 Premier Martial Arts/Grand River CrossFit 11-19-2012 10min AMRAP of:
5 Hang Power Cleans 95lbs/65lbs
250m Row

Compare to December 28, 2011
LVL1M: 8min, light weight
LVL1: 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd more than 4 rounds

Strength Development
Shoulder Press
5-5-5-5-5
 6 rounds 5 reps
Performed as RX
Teresa VanMarrum 11/17/2012 Premier Martial Arts/Grand River CrossFit 11-17-2012 5 rounds
1 minute Row (calories)
1 minute Thrusters 65lbs/45lbs

Rest 3 minutes between rounds, total reps and calories = score

LVL1M: 3 rounds, light weight
LVL1: 4 rounds
LVL2: RX'd
LVL3 RX'd score more than 150.		 154 reps
Performed as RX
Teresa VanMarrum 11/16/2012 Premier Martial Arts/Grand River CrossFit 11-16-2012 Intervals
Run 6x400m
Rest 2 minutes between intervals

Post fastest interval.

LVL1M: 3 intervals
LVL1: 4 intervals
LVL2: RX'd
LVL3: RX'd sub. 1:40


 1m 49s
Performed as RX
Teresa VanMarrum 11/14/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 11-14-2012 7 rounds of:
1 Rope Climb
10 Wall Balls 20lbs/15lbs
15 KB Swings 50lbs/35lbs
20 Double Unders

LVL1M: 4 rounds, mod.climb, light DB swings, Double skips
LVL1: 5 rounds, mod. climb, triple skips
LVL2: RX'd
LVL3: RX'd

Skill Development
Work on any skills
 16m 02s
Workout Scaled
Teresa VanMarrum 10/29/2012 Premier Martial Arts/Grand River CrossFit 10-29-2012 5 Rounds for time of:

10 Front Squats 95lbs/65lbs
10 Box Jumps 24"/20"
10 Sit-ups
Compare to February 14, 2012

LVL1M: 3rounds, 65lbs/45lbs, 20/16
LVL1: 4rounds, 75lbs/55lbs, 24/16
LVL2: RX'd
LVL3: RX'd 28/24

Strength Development
Shoulder Press
5-5-5-5-5		 8m 15s
Performed as RX
Teresa VanMarrum 10/25/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #8 10 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Work on any weakness.		 10m 15s
Performed as RX
Teresa VanMarrum 10/24/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #7 For Time:
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"

LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd

Work on Any Skills		 24m 50s
Performed as RX
Teresa VanMarrum 10/18/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout#6 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
 4m 37s
Performed as RX
Teresa VanMarrum 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 5 rounds 32 reps
Performed as RX
Teresa VanMarrum 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 378 reps
Performed as RX
Teresa VanMarrum 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 4m 49s
Performed as RX
Teresa VanMarrum 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 12m 21s
Performed as RX
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