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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 03/01/2021 Premier Martial Arts/Grand River CrossFit 03/01/2021 4 rounds for time:
10 Push ups
10 Front Squats 95/65lbs
10 V-sits

Front squats start on floor
Post time!		 5m 19s
Performed as RX
Valerie Blyleven 02/26/2021 Premier Martial Arts/Grand River CrossFit 02/26/2021 4 rounds
20/17 cal row
10 Power Cleans 95/65
5 Burpees over Rower

Post time!		 11m 57s
Performed as RX
Valerie Blyleven 02/19/2021 Premier Martial Arts/Grand River CrossFit None 5 Rounds for time:
6 SDHP 75/55
8 Air Squats
10 Push ups

*Compare to July 27/20
 3m 57s
Performed as RX
Valerie Blyleven 02/17/2021 Premier Martial Arts/Grand River CrossFit None AMRAP 10

10/7 Cal Row
8 Deadlifts 155/105
12 DB Step Ups (1 DB) 50/35 24"/20"


 4 rounds 11 reps
Performed as RX
Valerie Blyleven 02/12/2021 Premier Martial Arts/Grand River CrossFit None 20 minute AMRAP

20 Mountain climbers (10/leg)
20 Jumping jacks
20 High knees (10/side)
20 Bicycle crunches (10/side)

30 POINTS
 17 rounds 37 reps
Performed as RX
Valerie Blyleven 02/08/2021 Premier Martial Arts/Grand River CrossFit None Max Out Mayhem

3 rounds for max reps:

Maximum push ups

Maximum sit ups

Maximum burpees

Rest 60 seconds between rounds

Post total reps!

40 POINTS
 470 reps
Performed as RX
Valerie Blyleven 02/06/2021 Premier Martial Arts/Grand River CrossFit None 10:00 AMRAP

4 Push-ups
8 Triceps Dips
12 Mason Twists (6/side)

20 POINTS

Post rounds and reps		 13 rounds 4 reps
Performed as RX
Valerie Blyleven 02/05/2021 Premier Martial Arts/Grand River CrossFit None 525

For time:

100 80 60 40 20 Skips
50 40 30 20 10 Air Squats
25 20 15 10 5 V-Sits

40 POINTS		 9m 49s
Performed as RX
Valerie Blyleven 02/03/2021 Premier Martial Arts/Grand River CrossFit None Triple Threat

Part One

2 Burpees 10 Walking Lunges
4 Burpees 8 Walking Lunges
8 Burpees 4 Walking Lunges
10 Burpees 2 Walking Lunges

Part Two

3 Rounds of:
10 Jump Squats
20 Mountain Climbers (10/side)

Part Three

4 Rounds of:
5 Sit ups
10 Leg Levers
20 Bicycle Crunches

40 POINTS!

Post total time
 8m 55s
Performed as RX
Valerie Blyleven 02/01/2021 Premier Martial Arts/Grand River CrossFit None Jens Making the Boys Mad
contributed by Jen P.

30 POINTS

12:00 EMOM
1st minute 45 second plank
2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges
 12 rounds 0 reps
Performed as RX
Valerie Blyleven 01/29/2021 Premier Martial Arts/Grand River CrossFit None "Lucky 7s"
contributed by Jeanette T.

40 POINTS

7 rounds for time

7 air squats
7 sit-ups
7 push-ups
7 step-ups
7 triceps dips
7 burpees
7 leg levers
 14m 56s
Performed as RX
Valerie Blyleven 01/27/2021 Premier Martial Arts/Grand River CrossFit None Housebound
contributed by Fiona A.

40 POINTS

5 rounds for time of:

10 weighted sit ups with odd object
20 pushups
30 air squats
40 step ups
 19m 06s
Performed as RX
Valerie Blyleven 01/23/2021 Premier Martial Arts/Grand River CrossFit None 40 POINTS

15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!

Compare to May 1, 2020		 10 rounds 18 reps
Performed as RX
Valerie Blyleven 01/22/2021 Premier Martial Arts/Grand River CrossFit None Shenanigans - 30 POINTS

5 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Post time!

Compare to May 4, 2020		 21m 16s
Performed as RX
Valerie Blyleven 01/19/2021 Premier Martial Arts/Grand River CrossFit None Sk8ters Gonna Plank - 50 POINTS

5 Rounds for time:
60 Speed skaters (30/side)
20 Air Squats
2:00 Plank

Post time
 19m 02s
Performed as RX
Valerie Blyleven 01/18/2021 Premier Martial Arts/Grand River CrossFit None Heidi 50 POINTS

(Compare to May 16, 2020)

23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 2 rounds 67 reps
Performed as RX
Valerie Blyleven 01/15/2021 Premier Martial Arts/Grand River CrossFit 01/15/2021 Tabatas! - 40 POINTS
8 Rounds of 20 seconds work/10 seconds rest. There is a 1:00 rest between each tabata.

Tabata 1 Squats
Tabata 2 Sit-ups
Tabata 3 Push-ups
Tabata 4 Alternating V-Sits

Score is total reps
 336 reps
Performed as RX
Valerie Blyleven 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/11/2021 Marguerita- 40 POINTS
50 Rounds for time:
1 Burpee
1Push-up
1 Jumping Jack
1 Hand Stand

Post time!
 18m 28s
Performed as RX
Valerie Blyleven 01/09/2021 Premier Martial Arts/Grand River CrossFit 01/09/2021 Ivan the Terrible - 40 POINTS
For time:
90 Seconds Jump Rope
50 Lunges
50 Push-ups
50 Sit-ups

90 Seconds Jump Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds Jump Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds Jump Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds Jump Rope
10 Lunges
10 Push-ups
10 Sit-ups

Post time!
 26m 18s
Performed as RX
Valerie Blyleven 01/01/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 11m 50s
Performed as RX
Valerie Blyleven 12/23/2020 Premier Martial Arts/Grand River CrossFit 12/23/2020 10min AMRAP:
5 Deadlifts 185/135lbs
7 HR Push-ups
9 Wall Balls 20/14lbs

Post rounds and reps!
 7 rounds 20 reps
Performed as RX
Valerie Blyleven 12/22/2020 Premier Martial Arts/Grand River CrossFit None 3 Power Cleans + 1 Thruster = 1 rep
1-1-1-1-1-1-1

Post heaviest load!
 90 lbs
Performed as RX
Valerie Blyleven 12/21/2020 Premier Martial Arts/Grand River CrossFit 12/21/2020 5 rounds for time
10 KB Swings 50/35lbs
10 Box Jumps 24"/20"
10 V-sits

Post time!
Compare to Dec 18, 2019		 7m 20s
Performed as RX
Valerie Blyleven 12/18/2020 Premier Martial Arts/Grand River CrossFit 12/18/2020 4 rounds for time!
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post time!
Compare to March 25, 2019		 7m 49s
Performed as RX
Valerie Blyleven 12/16/2020 Premier Martial Arts/Grand River CrossFit 12/16/2020 21-15-9 reps of:
Power Snatch 75/55
Toes to bar
Push ups

Post time!		 11m 07s
Workout Scaled
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