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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 02/11/2019 Premier Martial Arts/Grand River CrossFit 02/11/2019 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 reps Dumbbell Push Jerk, 35/20lbs
12 steps Dumbbell walking lunge, 35/20lbs

Post rounds & reps!
Scale as needed.
 5 rounds 1 reps
Performed as RX
Valerie Blyleven 02/09/2019 Premier Martial Arts/Grand River CrossFit 02/09/2019 Girl Power
18 min AMRAP:
21/15 Cal Row
3 Rounds of Cindy
5 Squat Cleans 115/75lbs

* 1 round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats
Post total rounds & reps!
Scale as needed.		 2 rounds 75 reps
Workout Scaled
Valerie Blyleven 02/08/2019 Premier Martial Arts/Grand River CrossFit 02/08/2019 Every minute on the minute for max reps
1 Thruster 95/65lbs
5 Pull-ups
Add 1 rep to thrusters each successive minute, continue until failure.
12min Time Cap

Post total reps!
Scale as needed.		 76 reps
Workout Scaled
Valerie Blyleven 02/07/2019 Premier Martial Arts/Grand River CrossFit 02/07/2019 Rowing
5x250m
1min Rest between

Post fastest interval!
 0m 58s
Performed as RX
Valerie Blyleven 02/06/2019 Premier Martial Arts/Grand River CrossFit 02/06/2019 5 Rounds
10 DB Snatches (alternating) 50/35lbs
8 V-sit
6 Pull-ups

Post time.
Compare to Feb 24, 2018
Scale as needed.		 8m 24s
Performed as RX
Valerie Blyleven 02/04/2019 Premier Martial Arts/Grand River CrossFit 02/04/2019 10min AMRAP of:
10 Wall Balls 20/15lbs
10 KB Swings 50/35lbs

Post rounds and reps!
Scale as needed.		 8 rounds 0 reps
Performed as RX
Valerie Blyleven 02/02/2019 Premier Martial Arts/Grand River CrossFit 02/02/2019 5 Rounds
Row 200m
5 DB Snatches (each arm) 50/35lbs
15 Sit-ups
25 Double Unders

Post time!
Scale as needed.
 15m 35s
Performed as RX
Valerie Blyleven 01/31/2019 Premier Martial Arts/Grand River CrossFit 01/31/2019 Rowing
3x800m
2min Rest between

Post fastest interval!
 3m 37s
Performed as RX
Valerie Blyleven 01/30/2019 Premier Martial Arts/Grand River CrossFit 01/30/2019 10min AMRAP:
6 Renegade Rows 35/20lbs Alt DB
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds and reps!
Scale as needed.

 7 rounds 14 reps
Performed as RX
Valerie Blyleven 01/29/2019 Premier Martial Arts/Grand River CrossFit 01/29/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 60 lbs
Performed as RX
Valerie Blyleven 01/28/2019 Premier Martial Arts/Grand River CrossFit 01/28/2019 5 rounds for time:
6 Power Cleans 95/65lbs
5 Toes to Bar
4 Push Jerk 95/65lbs

Post time!
Scale as needed.
 6m 10s
Workout Scaled
Valerie Blyleven 01/18/2019 Premier Martial Arts/Grand River CrossFit 01/18/2019 For time:
15 V-sits
5 clean and jerks 135/95lbs
12 V-sits
4 clean and jerks
9 V-sits
3 clean and jerks

Post time!
Scale as needed.		 3m 20s
Workout Scaled
Valerie Blyleven 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 6 rounds 0 reps
Performed as RX
Valerie Blyleven 01/15/2019 Premier Martial Arts/Grand River CrossFit 01/15/2019 Deadlift
5-5-3-3-1
2x10 reps at 50% of 1 rep.

Post load!
 175 lbs
Performed as RX
Valerie Blyleven 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 2m 46s
Performed as RX
Valerie Blyleven 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 11m 19s
Workout Scaled
Valerie Blyleven 01/11/2019 Premier Martial Arts/Grand River CrossFit 01/11/2019 For time:
12-9-6-3 reps of:
Back Squat (Body Weight)
Pull-ups

Post time!
Scale as needed.		 5m 30s
Workout Scaled
Valerie Blyleven 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 15m 58s
Workout Scaled
Valerie Blyleven 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 65 lbs
Performed as RX
Valerie Blyleven 01/07/2019 Premier Martial Arts/Grand River CrossFit 01/07/2019 21-15-9 reps for time
Sumo-deadlift Highpull 75/55lbs
Box Jumps 24/20

Post time!
Scale as needed.		 4m 29s
Workout Scaled
Valerie Blyleven 11/30/2018 Premier Martial Arts/Grand River CrossFit 11/30/2018 2 rounds For Time:
30 Power Snatch 75/45lbs
30 Double Unders
30 Sit-ups
30 Bent Rows 75/45lbs

Post time!		 11m 25s
Performed as RX
Valerie Blyleven 11/28/2018 Premier Martial Arts/Grand River CrossFit 11/28/2018 10min EMOM
3 DB Push Press 50/35lbs
5 Deadlifts 155/95lbs

Perfect score is 10 rounds! Post rounds completed.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Valerie Blyleven 11/27/2018 Premier Martial Arts/Grand River CrossFit 11/27/2018 Front Squat
10-10-5-5-3-3-1-1-1

Post heaviest load!
 105 lbs
Performed as RX
Valerie Blyleven 11/26/2018 Premier Martial Arts/Grand River CrossFit 11/26/2018 For Time:
21 Push-ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20
21 V-Sits

Post time!
Scale as needed.		 4m 04s
Performed as RX
Valerie Blyleven 11/19/2018 Premier Martial Arts/Grand River CrossFit 11/19/2018 10min AMRAP:
10 Wallballs (20/14)
8 DB Hang Cleans (50/35)
6 Toes to Bar

Post rounds & reps!
Scale as needed.
 4 rounds 1 reps
Performed as RX
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