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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 03/20/2017 Premier Martial Arts/Grand River CrossFit 03/20/2017 CrossFit Games Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:

9 deadlifts, 155/115lbs
12 push-ups
15 box jumps, 24/20

Post rounds & reps!
LVL1M: 10min, light weight, 20"/16" step ups
LVL1: 12min, 115/65lbs, 20/16" step ups,
LVL2: 135/95lbs, step ups permitted.
LVL3: RX'd no step ups.		 6 rounds 0 reps
Performed as RX
Valerie Blyleven 03/13/2017 Premier Martial Arts/Grand River CrossFit 03/13/2017 5 rounds for time:
5 Power Cleans 115/75
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 3m 26s
Performed as RX
Valerie Blyleven 03/10/2017 Premier Martial Arts/Grand River CrossFit 03/02/2017 5 Rounds:
1:00 Squat Cleans 95/65lbs
30sec Rest
1:00 Burpees
1:00 Rest

Post total reps!
LVL1M: 3 rounds, light weight
LVL1: 75/45lbs,
LVL2: 85/55lbs,
LVL3: RX'd		 108 reps
Performed as RX
Valerie Blyleven 03/06/2017 Premier Martial Arts/Grand River CrossFit 03/06/2017 4 rounds of:
5 Pull-ups
15 KB Swings 50/35lbs

Post time!
LVL1M: mod pull-ups, light weight
LVL1: Mod. pull-ups, 40/25lbs
LVL2: mod. pull-ups, 45/30lbs
LVL3: RX'd		 3m 30s
Performed as RX
Valerie Blyleven 03/03/2017 Premier Martial Arts/Grand River CrossFit 03/03/2017 EMOM 12 minutes
Odd Numbers = 10 Deadlifts 185/135lbs
Even Numbers= 10 Push ups

Post total reps!
Scale as needed.		 120 reps
Workout Scaled
Valerie Blyleven 03/02/2017 Premier Martial Arts/Grand River CrossFit 03/02/2017 Rowing
1500m Time Trial

Post time!
 7m 32s
Performed as RX
Valerie Blyleven 02/27/2017 Premier Martial Arts/Grand River CrossFit 02/27/2017 For Time:
20 Calorie Row
20 Power Snatch 75lbs/45lbs
20 Calorie Row

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 4m 07s
Performed as RX
Valerie Blyleven 02/24/2017 Premier Martial Arts/Grand River CrossFit 02/24/2017 Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell Push Jerk, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight, HKR
LVL1: 8min, 25/10lbs, HKR
LVL2: 30/15lbs, K2C
LVL3: RX'd		 5 rounds 8 reps
Performed as RX
Valerie Blyleven 02/21/2017 Premier Martial Arts/Grand River CrossFit 02/21/2017 Every minute on the minute for max reps
1 Thruster 95/65lbs
5 Pull-ups
Add 1 rep to thruster each successive minute, continue until failure.
12min Time Cap

Post total reps!
LVL1M: 6min, light weight, mod pull ups
LVL1: 10min, 75/45lbs, mod pull ups
LVL2: 85/55lbs, mod pull ups
LVL3: RX'd
 76 reps
Performed as RX
Valerie Blyleven 02/17/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 13-17, 2017 3x3min AMRAPs
3 Power clean 135/95lbs
6 Knees to elbows
1min Rest between AMRAPs

Post total reps!
LVL1M: light weight, HKR
LVL1: 95/65lbs, HKR
LVL2: 115/85lbs, HKR
LVL3: RX'd		 103 reps
Workout Scaled
Valerie Blyleven 02/15/2017 Premier Martial Arts/Grand River CrossFit 02/15/2017 Tabatas
8x20sec on/10sec off of:

Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs

Add up all reps for score.
Scale as needed.
 232 reps
Performed as RX
Valerie Blyleven 02/13/2017 Premier Martial Arts/Grand River CrossFit 02/13/2017 3 rounds
Total reps and calories = score
Row 2 minutes for calories
1 minute max reps V-sits
1min Rest

Post total reps!
Scale as needed.
 145 reps
Performed as RX
Valerie Blyleven 02/10/2017 Premier Martial Arts/Grand River CrossFit 02/10/2017 8 AMRAP
10 Hand Release Push Up
6 Toes 2 Bar
10 KB swings 50/35lbs

Post rounds & Reps!
LVL1M: 4min, hang knee raise,light weight
LVL1: 6min, hang knee raise, 40/25lbs
LVL2: knees to chest, 45/30lbs
LVL3: RX'd		 5 rounds 4 reps
Performed as RX
Valerie Blyleven 02/08/2017 Premier Martial Arts/Grand River CrossFit 02/08/2017 5 rounds for time of:
5 box jumps, 24"/20
5 power snatches, 95/65lbs
5 Atomic Sit-ups 35/25lbs

Post time!
LVL1M: 3 rounds, 20"/16", light weights, sit-ups(no weight)
LVL1: 20"/16", 75/45lbs, sit-ups light weight
LVL2: 85/55lbs
LVL3: RX'd
Compare to Feb 21, 2014		 8m 41s
Performed as RX
Valerie Blyleven 02/06/2017 Premier Martial Arts/Grand River CrossFit 02/06/2017 6 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 35/20lbs. dumbbell thrusters
Rest 30 seconds

Post total reps.
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 109 reps
Performed as RX
Valerie Blyleven 01/13/2017 Premier Martial Arts/Grand River CrossFit 01/13/2017 12min AMRAP of:
6 OH Walking Lunges 45/25lbs
7 V-Sits
8 Squat with weight plate 45/25lbs

Post rounds & reps!
LVL1M: 8min, light weight, sit-ups
LVL1: 10min, 25/10lbs
LVL2: 35/15lbs
LVL3: RX'd
 15 rounds 16 reps
Performed as RX
Valerie Blyleven 01/11/2017 Premier Martial Arts/Grand River CrossFit 01/11/2017 15min AMRAP of:
3 Burpees
5 Pull-ups
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, mod. Pull-ups
LVL1: 10min, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 15 rounds 7 reps
Performed as RX
Valerie Blyleven 12/02/2016 Premier Martial Arts/Grand River CrossFit 12/02/2016 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.		 135 reps
Performed as RX
Valerie Blyleven 11/30/2016 Premier Martial Arts/Grand River CrossFit 11/30/2016 8min AMRAP of:
3 Clean & Jerk 115/85lbs
5 Burpees

Post rounds & reps!
LVL1M: 4min, light weight
LVL1: 85/55lbs
LVL2: 105/75lbs
LVL3: RX'd
 7 rounds 5 reps
Workout Scaled
Valerie Blyleven 11/28/2016 Premier Martial Arts/Grand River CrossFit 11/28/2016 4 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight, HKR, 20"/16"
LVL1: 40/25lbs, HKR, 20/16
LVL2: 45/30lbs, K2C
LVL3: RX'd
 7m 35s
Performed as RX
Valerie Blyleven 11/26/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 21-26 #2 "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Pull-ups

"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep		 197 reps
Performed as RX
Valerie Blyleven 11/23/2016 Premier Martial Arts/Grand River CrossFit 11/23/2016 8:00 AMRAP
5 Med Ball V-Sit Ups 20/14lbs
10 Backwards Walking Lunge Steps
15 Squat Jumps

Post rounds & reps!
Scale as needed.
 6 rounds 5 reps
Performed as RX
Valerie Blyleven 11/21/2016 Premier Martial Arts/Grand River CrossFit 11/21/2016 21-15-9
KB Swings 50/35lbs
Push-ups

Post Time!
LVL1M: light weight
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
 2m 49s
Performed as RX
Valerie Blyleven 11/18/2016 Premier Martial Arts/Grand River CrossFit 11/18/2016 5 rounds of:
5 Back Squats @ BW
7 Pull-ups
9 V-Sits

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups, sit-ups
LVL1: 50% BW, mod pull-ups,
LVL2: 75% BW, mod pull-ups
LVL3: RX'd		 6m 15s
Workout Scaled
Valerie Blyleven 11/16/2016 Premier Martial Arts/Grand River CrossFit 11/16/2016 8min AMRAP of:
3 Power Snatch 75/45lbs
3 T2B
4 Power Snatch
4 T2B
5 Power Snatch
5 T2B
.as far as you can go in 8min

Post total reps!
Scale as needed.
 98 reps
Performed as RX
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