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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 11/17/2018 Premier Martial Arts/Grand River CrossFit 11/17/2018 For Time:
21 Hang Power Cleans 95/65lbs
21 Barbell Facing Burpees
100 Double Unders
15 Hang Power Cleans
15 Barbell Facing Burpees
75 Double Unders
9 Hang Power Cleans
9 Barbell Facing Burpees
50 Double Unders

Post time!
Scale as needed.		 15m 42s
Performed as RX
Valerie Blyleven 11/09/2018 Premier Martial Arts/Grand River CrossFit 11/09/2018 5 Rounds For Time:
20 Sit-ups
10 Power Clean and Jerks (115/85)

Post time!
Scale as needed.
 11m 29s
Workout Scaled
Valerie Blyleven 11/03/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 30-Nov 3, 2018 WTF
For Time:
1mile Run
10 Pull ups
10 Box Jumps 24/20
10 Front Squats 95/65
10 Bent Rows 95/65
10 Goblet Squats (KB) 50/35
10 Hang Cleans 95/65
10 Wall Balls 20/14
10 Thrusters 95/65
10 Push ups
10 Double unders
1mile run

40min Timecap!

Post time!
Scale as needed.
Compare to Oct 28, 2017		 25m 43s
Performed as RX
Valerie Blyleven 11/02/2018 Premier Martial Arts/Grand River CrossFit 11/02/2018 8 rounds for time of:
5 OH Squats 65/45
20 Double Unders

Post time!
Scale as needed.		 7m 41s
Performed as RX
Valerie Blyleven 10/30/2018 Premier Martial Arts/Grand River CrossFit 10/30/2018 4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds

Post total reps and calories.
Scale as needed!		 89 reps
Workout Scaled
Valerie Blyleven 10/24/2018 Premier Martial Arts/Grand River CrossFit 10/24/2018 4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls 75/55lbs
9 Box Jumps

Post time!
Scale as needed.		 15m 37s
Performed as RX
Valerie Blyleven 10/22/2018 Premier Martial Arts/Grand River CrossFit 10/22/2018 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
Scale as needed.
 17m 49s
Performed as RX
Valerie Blyleven 10/19/2018 Premier Martial Arts/Grand River CrossFit 10/19/2018 21-15-9 reps of:
Box Jumps 24"/20"
KB Swings 50lbs/35lbs
Push Jerks 95/65lbs

Post time!
Scale as needed.		 8m 59s
Workout Scaled
Valerie Blyleven 10/17/2018 Premier Martial Arts/Grand River CrossFit 10/17/2018 3-6-9-12-15-18 reps of:
Single arm push press each arm 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed.		 7m 51s
Performed as RX
Valerie Blyleven 10/16/2018 Premier Martial Arts/Grand River CrossFit 10/16/2018 Snatch Complex
Power Snatch + Hang Snatch + Overhead squat = 1 rep
2-2-2-2-2-2-2-2-2-2

Post load!
 55 lbs
Performed as RX
Valerie Blyleven 10/15/2018 Premier Martial Arts/Grand River CrossFit 10/15/2018 5 rounds for Time
5 Overhead Squats 65/45lbs
7 V-sits
9 Pull-ups

Post time!
Scale as needed.		 7m 20s
Performed as RX
Valerie Blyleven 10/12/2018 Premier Martial Arts/Grand River CrossFit 10/12/2018 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
Scale as needed		 14m 43s
Performed as RX
Valerie Blyleven 10/10/2018 Premier Martial Arts/Grand River CrossFit 10/10/2018 3 rounds for time
21 Deadlifts @135/95
15 Barbell Facing Burpees
9 DB Push Jerks 40/25

Post time!
Scale as needed.		 11m 03s
Performed as RX
Valerie Blyleven 10/09/2018 Premier Martial Arts/Grand River CrossFit 10/09/2018 21-18-15-12-9 reps of
Push Ups
Box Overs 24/20

Post time!
Scale as needed.		 5m 50s
Performed as RX
Valerie Blyleven 10/05/2018 Premier Martial Arts/Grand River CrossFit Challenge of the week Oct 1-5, 2018 For time:
Buy In: 20 Weighted Sit-ups 20/14lbs
Then
8 rounds of:
8 DB Push Press 35/20lbs
8 DB Step ups Right leg 20/16
8 DB Step ups Left leg 20/16
Then
Cash out: 20 weighted Sit-ups 20/14lbs

Post time!
Scale as needed.		 13m 12s
Performed as RX
Valerie Blyleven 10/03/2018 Premier Martial Arts/Grand River CrossFit 10/03/2018 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.
 163 reps
Performed as RX
Valerie Blyleven 10/02/2018 Premier Martial Arts/Grand River CrossFit 10/02/2018 Clean Complex
Power clean + Hang Clean + Squat Clean = 1 rep

3-3-3-3-3-3-3

Post load!
 80 lbs
Performed as RX
Valerie Blyleven 10/01/2018 Premier Martial Arts/Grand River CrossFit 10/01/2018 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 5 rounds 28 reps
Performed as RX
Valerie Blyleven 09/29/2018 Premier Martial Arts/Grand River CrossFit Prize WOD Sept 24-29, 2018 For Time:
25 Burpees
25 Power Cleans 115/85lbs
25 Burpees
EMOM do 5 wall balls 20/15lbs
10min Time Cap		 8m 58s
Workout Scaled
Valerie Blyleven 09/26/2018 Premier Martial Arts/Grand River CrossFit 09/26/2018 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed.
 5 rounds 8 reps
Performed as RX
Valerie Blyleven 09/24/2018 Premier Martial Arts/Grand River CrossFit 09/24/2018 3 Rounds For Time:
10 Bent row (95/65)
10 Hang clean (95/65)
10 Push Press (95/65)

Post time!
Scale as needed.		 4m 10s
Workout Scaled
Valerie Blyleven 09/20/2018 Premier Martial Arts/Grand River CrossFit 09/20/2018 Run or Row
3x800m
10 Burpees between

Post total time!
Scale as needed.		 13m 37s
Performed as RX
Valerie Blyleven 09/18/2018 Premier Martial Arts/Grand River CrossFit 09/18/2018 Split Jerk
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Valerie Blyleven 09/17/2018 Premier Martial Arts/Grand River CrossFit 09/17/2018 3 Rounds for time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups


Post time!
Scale as needed.
 11m 34s
Performed as RX
Valerie Blyleven 09/14/2018 Premier Martial Arts/Grand River CrossFit 09/14/2018 12min AMRAP:
30 Double Unders
20 KB Swings 50/35lbs
10 Wall Balls

Post rounds & reps!
Scale as needed.		 4 rounds 55 reps
Performed as RX
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