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Athlete Date Sort Location Workout Name Description Results
Teresa VanMarrum 07/11/2016 Premier Martial Arts/Grand River CrossFit 07/11/2016 5 Rounds for Time:
10 Deadlifts @ 135/95
20 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 105/75lbs, double skips
LVL2: 125/85lbs, triple skips
LVL3: RX'd		 4m 50s
Performed as RX
Teresa VanMarrum 07/04/2016 Premier Martial Arts/Grand River CrossFit 07/04/2016 4 rounds for time:
400m Run or Row
6 DB Thrusters 35/20lbs
10 Sit-ups

Post time!
LVL1M: 2 rounds, 200m, light weight, mod. sit-ups
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 13m 23s
Performed as RX
Teresa VanMarrum 06/27/2016 Premier Martial Arts/Grand River CrossFit 06/27/2016 Snatch & Burpee Ladder
1-1-2-2-3-3 etc for 8min
Power Snatch 75/45lbs
Burpees

Add 1 Snatch and 1 Burpee each round for 8min.
Post total reps.
LVL1M: Ground to Overhead, light weight, 5min
LVL1: Ground to Overhead 55/25lbs
LVL2: 65/35lbs
LVL3: RX'd
Compare to July 13, 2015		 73 reps
Performed as RX
Teresa VanMarrum 06/13/2016 Premier Martial Arts/Grand River CrossFit 06/13/2016 4 rounds for time:
6 Bar Facing Burpees
8 Power Snatch 75/45lbs
10 Wall balls 20/14lbs

LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 65/25lbs
LVL2: 75/35lbs
LVL3: RX'd		 7m 35s
Performed as RX
Teresa VanMarrum 06/07/2016 Premier Martial Arts/Grand River CrossFit 06/07/2016 Thrusters
5-5-3-3-1

Post heaviest load!
 80 lbs
Performed as RX
Teresa VanMarrum 06/06/2016 Premier Martial Arts/Grand River CrossFit 06/06/2016 10min AMRAP:
30 Double Unders
5 Hang Power Cleans 95/65lbs
5 Push Press 95/65lbs

Post rounds & reps!
LVL1M: single skips, light weight
LVL1: double skips, 75/45lbs
LVL2: triple skips, 85/55lbs
LVL3: RX'd		 5 rounds 31 reps
Performed as RX
Teresa VanMarrum 05/18/2016 Premier Martial Arts/Grand River CrossFit 05/18/2016 As Many Reps as Possible in 10min:
2 Burpee
4 Calorie Row
3 Burpees
6 Calorie Row
4 Burpees
8 Calorie Row.
Add 1 burpee each round, double calories each round.

Post total reps & calories added together.		 91 reps
Performed as RX
Teresa VanMarrum 02/29/2016 Premier Martial Arts/Grand River CrossFit 02/29/2016 4 rounds for time of:
250m Row
10 KB Swings 50/35lbs
10 Wall Balls 20/15

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: Rx'd		 9m 45s
Performed as RX
Teresa VanMarrum 01/25/2016 Premier Martial Arts/Grand River CrossFit 01/25/2016 4 rounds for Time of:
25 Push Press 75lbs/55lbs
50 Double Unders

Post time.

LVL1M: 2 rounds, light weight, single skips
LVL1: 3 rounds, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd		 11m 09s
Workout Scaled
Teresa VanMarrum 01/21/2016 Premier Martial Arts/Grand River CrossFit 01/21/2016 2 x 1000m Row
3min Break between

Post total time including break!
 11m 22s
Performed as RX
Teresa VanMarrum 01/14/2016 Premier Martial Arts/Grand River CrossFit 01/14/2016 Max effort 1500m Row

Post time!
 6m 25s
Performed as RX
Teresa VanMarrum 01/11/2016 Premier Martial Arts/Grand River CrossFit 01/11/2016 For reps
Tabata Air Squat
Tabata Deadlift 135/105lbs
Tabata Air Squat
Tabata Deadlift 135/105lbs

Each tabata is 20sec on/10sec off x 8.
Rest as needed between each exercise.
Post the total of all 32 intervals added together.
Scale as needed.
 348 reps
Performed as RX
Teresa VanMarrum 01/09/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 4-9, 2016 Indy
Complete 5 rounds in 12 minutes of the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.		 11m 39s
Workout Scaled
Teresa VanMarrum 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 7m 32s
Workout Scaled
Teresa VanMarrum 12/21/2015 Premier Martial Arts/Grand River CrossFit 12/21/2015 3 rounds:
1 min Double Unders
1 min Burpees
1 min alt. Step-Ups 20"
30 sec between each exercise.

Post total reps added together.

LVL1M: 1 round, single skips
LVL1: 2 rounds, double skips/divide by 2 for score
LVL2: triple skips/divide by 3 for score
LVL3: RX'd		 247 reps
Performed as RX
Teresa VanMarrum 12/16/2015 Premier Martial Arts/Grand River CrossFit 12/16/2015 2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders

Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 9 rounds 17 reps
Performed as RX
Teresa VanMarrum 12/15/2015 Premier Martial Arts/Grand River CrossFit 12/15/2015 Push Press
2-2-2-2-2-2

Post heaviest load!		 90 lbs
Performed as RX
Teresa VanMarrum 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,190 m
Workout Scaled
Teresa VanMarrum 12/08/2015 Premier Martial Arts/Grand River CrossFit 12/08/2015 Hang Power Snatch
5-5-5-5-5

Post heaviest load!
 60 lbs
Performed as RX
Teresa VanMarrum 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 6m 01s
Workout Scaled
Teresa VanMarrum 12/05/2015 Premier Martial Arts/Grand River CrossFit 12/05/2015 "Anna"
15min AMRAP of:
1 Deadlift 235/185lbs
12 Wall Balls 20/15lbs
42 Double Unders

Deadlifts must be set down not dropped or no rep!
Post rounds and reps.

LVL1M: 7min, light weight, singles
LVL1: 185/135lbs, doubles
LVL2: 215/155lbs, triples
LVL3: RX'd		 7 rounds 9 reps
Workout Scaled
Teresa VanMarrum 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 37 reps
Performed as RX
Teresa VanMarrum 11/27/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 253 reps
Performed as RX
Teresa VanMarrum 08/26/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 7min of Burpees.

Post total reps!
Scale as needed.		 56 reps
Performed as RX
Teresa VanMarrum 08/17/2015 Premier Martial Arts/Grand River CrossFit 08/17/2015 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 10m 33s
Workout Scaled
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