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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 08/12/2016 Premier Martial Arts/Grand River CrossFit 08/12/2016 For Time:
7 Sumo-deadlift highpull 75/55lbs
9 Box Jumps 24/20"
12 Sit-ups
12 Sumo-deadlift highpull
9 Box Jumps
7 Sit-ups

Post time!
LVL1M: 7,9,12 reps. Light weight 20/16"
LVL1: 55/35lbs, 20"/16"
LVL2: 65/45
LVL3: RX'd		 2m 01s
Performed as RX
Valerie Blyleven 08/10/2016 Premier Martial Arts/Grand River CrossFit 08/10/2016 10min AMRAP
3 Power cleans 135/95lbs
6 Push-ups
9 Squats

Post total rounds and reps!.
LVL1M: 6min, light weight
LVL1: 8min 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 11 rounds 10 reps
Workout Scaled
Valerie Blyleven 08/08/2016 Premier Martial Arts/Grand River CrossFit 08/08/2016 8min Timecap
2 Thrusters 75/45lbs
2 Atomic Situps 35/15lbs

Add 2 thrusters and 2 atomic sit-ups each round until timer sounds.
Score is total number of reps.

LVL1M: 4min, light weight, sit-ups
LVL1: 6min,55/25lbs, sit-ups
LVL2: 65/35lbs,
LVL3: RX'd		 77 reps
Performed as RX
Valerie Blyleven 08/05/2016 Premier Martial Arts/Grand River CrossFit 08/05/2016 8min AMRAP of:
8 Back Squats 75%BW
8 Hand Release Push-ups

Post rounds & reps!

LVL1M: 5min Body Weight Squats
LVL1: 60% Body Weight
LVL 2: RX'd
LVL 3: Shoot for 7 rounds
 5 rounds 5 reps
Performed as RX
Valerie Blyleven 08/02/2016 Premier Martial Arts/Grand River CrossFit 08/02/2016 5 rounds for time:
10 SA Dumbbell Snatch 50/30lbs (Alt Arms)
40 Double Unders

Post time!
LVL1M: 3 rounds, light weight, single skips
LVL1: 35/20lbs, double skips
LVL2: 40/25lbs, triple skips
LVL3: RX'd
Compare to August 31, 2015		 7m 53s
Performed as RX
Valerie Blyleven 07/29/2016 Premier Martial Arts/Grand River CrossFit Dave & Rachel Memorial Prize WOD! Filthy Fifty
50 Box jump, 24/20"
50 Jumping pull-ups
50 Kettlebell swings, 50/35lbs
50 steps Walking Lunge,
50 Knees to elbows
50 Push press, 45/35lbs
50 Back extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time!
Scale as needed.		 35m 20s
Workout Scaled
Valerie Blyleven 07/27/2016 Premier Martial Arts/Grand River CrossFit 07/27/2016 For Max Calories
9min Time Cap
25 Deadlifts 95/65lbs
25 Power Cleans 95/65lbs
25 Shoulder to Overhead 95/65lbs
25 Back Squats 95/65lbs
Row for max Calories

Post total calories!
Scale as needed.
For RX'd you cannot rack bar!		 18 reps
Performed as RX
Valerie Blyleven 07/25/2016 Premier Martial Arts/Grand River CrossFit 07/25/2016 For Max Reps
Tabata Wall Balls 20/14lbs
2min Rest
Tabata Box Jumps 24/20
2min Rest
Tabata KB Swings 50/35lbs

Post total reps!
Scale as needed.		 189 reps
Performed as RX
Valerie Blyleven 07/22/2016 Premier Martial Arts/Grand River CrossFit 07/22/2016 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
LVL1M: 6min, light weight.
LVL1: 8min, 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd		 9 rounds 0 reps
Workout Scaled
Valerie Blyleven 07/20/2016 Premier Martial Arts/Grand River CrossFit 07/20/2016 Max reps in 8 minutes of:
2 Deadlifts 225/155lbs
2 Pull-ups
Add 2 pull-ups each round.

Post total reps!
Scale as needed.
 96 reps
Workout Scaled
Valerie Blyleven 07/18/2016 Premier Martial Arts/Grand River CrossFit 07/18/2016 12min AMRAP:
5 Push Press 95/65lbs
7 V-Sits
9 Burpees

Post rounds & reps!
LVL1M: 6min light weight, sit-ups, push-ups
LVL1: 8min, 75/45lbs,
LVL2: 85/55lbs
LVL3: RX'd		 6 rounds 5 reps
Performed as RX
Valerie Blyleven 07/15/2016 Premier Martial Arts/Grand River CrossFit 07/15/2016 4 rounds for time:
10 Box Jumps 24/20
12 Front Squats 95/65lbs
14 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight,
LVL1: 3 rounds, 20"/16", 75/45lbs, 40/25lbs
LVL2: 85/55lbs, 45/30lbs
LVL3: RX'd		 9m 27s
Performed as RX
Valerie Blyleven 07/13/2016 Premier Martial Arts/Grand River CrossFit 07/13/2016 5 Rounds for Time of:
8 Hang Power Cleans 95lbs/65lbs
12 DB Step ups 30/15lbs, 20/16" box

Post time!
LVL1M: 3 rounds, light weight, 16/12" box
LVL1: 4 rounds, 75/45lbs, 20/8lbs,
LVL2: 85/55lbs, 25/10lbs
LVL3: RX'd
 4m 46s
Performed as RX
Valerie Blyleven 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 30s
Performed as RX
Valerie Blyleven 07/08/2016 Premier Martial Arts/Grand River CrossFit 07/08/2016 12min AMRAP of:
12 KB Swings 50lbs/35lbs
8 Hand Release Push-ups
6 Toes to bar

Post rounds and reps!
LVL1M: 6min, light weight, hkr
LVL1: 8min, 40/25lbs, Hkr
LVL2: 45/30lbs, K2C
LVL3: RX'd		 7 rounds 16 reps
Performed as RX
Valerie Blyleven 07/06/2016 Premier Martial Arts/Grand River CrossFit 07/06/2016 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
Compare to July 31, 2015		 4m 20s
Workout Scaled
Valerie Blyleven 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		 12m 33s
Performed as RX
Valerie Blyleven 06/29/2016 Premier Martial Arts/Grand River CrossFit 06/29/2016 21-15-9 reps of:
Power Cleans 95/65lbs
Box Jumps 24"/20"

Post time!
LVL1M: light weight, 20"16"
LVL1: 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL3: RX'd		 5m 01s
Performed as RX
Valerie Blyleven 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		 100 reps
Performed as RX
Valerie Blyleven 06/25/2016 Premier Martial Arts/Grand River CrossFit Prize WOD June 20-25, 2016 3 4-minute rounds of:
15 wall ball shots, 20-lb/15lbs
30 Power cleans 75/45lbs
Row for max calories
Rest 3 minutes between rounds.

Post total calories rowed from each round!
Scale as needed.		 56 reps
Performed as RX
Valerie Blyleven 06/22/2016 Premier Martial Arts/Grand River CrossFit 06/22/2016 12min AMRAP:
5 Pull-ups
10 push-ups
15 Overhead Squats 65/45lbs
Post rounds completed to comments.

Post rounds & reps!
LVL1M: 6min, mod pull-ups, mod. push-ups, air squats
LVL1: 10min, mod pull-ups, mod. push ups, 45/25lbs
LVL2: Mod. pull-ups, 45/35lbs
LVL3: RX'd		 6 rounds 0 reps
Workout Scaled
Valerie Blyleven 06/17/2016 Premier Martial Arts/Grand River CrossFit 06/17/2016 10min AMRAP
40 toes-to-bar
50 push-ups
60 overhead walking lunges 45/25lbs

Post total reps!
LVL1M: 5min, half reps, hang knee raise, light weight
LVL1: 7min, HKR, 25/15lbs
LVL2: K2C, 35/20lbs
LVL3: RX'd		 155 reps
Performed as RX
Valerie Blyleven 06/15/2016 Premier Martial Arts/Grand River CrossFit 06/15/2016 For Time:
50 double-unders
Tabata row
50 double-unders

Tabata= 20sec on/10sec off x 8

Post Total time!
Scale as needed.
 5m 52s
Performed as RX
Valerie Blyleven 04/25/2016 Premier Martial Arts/Grand River CrossFit 04/25/2016 Jackie
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time!
Scale as needed.		 13m 41s
Performed as RX
Valerie Blyleven 04/18/2016 Premier Martial Arts/Grand River CrossFit 04/18/2016 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Ball Slams 20lbs

Post Time!
LVL1M: 10 reps of each, light weight.
LVL1: 55/35lbs,40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: RX'd		 6m 43s
Performed as RX
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