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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 04/13/2016 Premier Martial Arts/Grand River CrossFit 04/13/2016 3 rounds for time
20 Power Cleans 95/65lbs
20 V-Sits

Post time!
LVL1M: 10 reps each, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 5m 35s
Performed as RX
Valerie Blyleven 04/11/2016 Premier Martial Arts/Grand River CrossFit 04/11/2016 10min AMRAP:
8 Kettlebell swings 50/35lbs
10 Walking Lunges
12 Push-ups

Post Rounds & Reps!
LVL1M: 5min, light weight, mod push-ups
LVL1: 8min, 40/25lbs mod push-ups
LVL2: 45/30lbs
LVL3: RX'd		 10 rounds 6 reps
Performed as RX
Valerie Blyleven 04/07/2016 Premier Martial Arts/Grand River CrossFit 04/07/2016 6x200m Run or Row
1:00 rest between intervals

Post fastest interval!
 0m 48s
Performed as RX
Valerie Blyleven 04/06/2016 Premier Martial Arts/Grand River CrossFit 04/06/2016 8min Timecap
50 Pull-ups
Max Distance Row

Score is number of meters rowed!
Scaled as needed.		 793 m
Performed as RX
Valerie Blyleven 04/04/2016 Premier Martial Arts/Grand River CrossFit 04/04/2016 21-15-9-15-21 reps of:
Back Squat 135/95lbs
KB Swings 50/35lbs

Post time!
LVL1M: 21-15-9 reps, light weight
LVL1: 95/65lbs
LVL2: 125/85lbs
LVL3: RX'd		 13m 10s
Workout Scaled
Valerie Blyleven 04/02/2016 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 28-Apr 2, 2016 21-15-9 reps of:
Power Snatch 75/45lbs
V-Sits
Box Jumps 24/20

Post time! This workout is worth 10 points for CTC.
LVL1M: 15-9 reps, light weight, sit-ups, step ups 20"/16"
LVL1: 65/35lbs, step ups 20/16"
LVL2: step ups, 24/20"
LVL3: RX'd Box Jumps!		 6m 35s
Performed as RX
Valerie Blyleven 03/30/2016 Premier Martial Arts/Grand River CrossFit 03/30/2016 For Time
400m Run or Row
30 Deadlifts 115/85lbs
400m Run or Row
20 Power Cleans 115/85lbs
400m Run or Row
10 Push Jerks 115/85lbs

Post time!
LVL1M: 200m run or row, light weight,
LVL1: 85/65lbs
LVL2: 95/75lbs
LVL3: RX'd
 10m 32s
Workout Scaled
Valerie Blyleven 03/28/2016 Premier Martial Arts/Grand River CrossFit 03/28/2016 12min AMRAP
10 KB Swings 50/35lbs
10 Pull-ups
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 40/25lbs, mod pull-ups
LVL2: mod. pull-ups
LVL3: RX'd		 7 rounds 0 reps
Performed as RX
Valerie Blyleven 01/18/2016 Premier Martial Arts/Grand River CrossFit 01/18/2016 5 rounds for time
6 Hang Cleans 95/65lbs
12 Jump Air Squats

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 3m 57s
Performed as RX
Valerie Blyleven 01/15/2016 Premier Martial Arts/Grand River CrossFit 01/15/2016 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.
 6m 04s
Performed as RX
Valerie Blyleven 01/12/2016 Premier Martial Arts/Grand River CrossFit 01/12/2016 Push jerk
Dynamic Effort- EMOM 2 reps @ 80% of 1RM Strict Press

Post Load!		 70. lbs
Performed as RX
Valerie Blyleven 01/08/2016 Premier Martial Arts/Grand River CrossFit 01/08/2016 10min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Handstand Push-ups

Post rounds and reps!
LVL1M: 5min, single skips, light weight
LVL1: 8min, double skips, 45/25lbs
LVL2: triple skips, 55/35lbs
LVL3: RX'd		 5 rounds 31 reps
Workout Scaled
Valerie Blyleven 01/06/2016 Premier Martial Arts/Grand River CrossFit 01/06/2016 3 rounds for time
10 SA Db snatch Left arm 35/20lbs
10 SA Db snatch Right arm 35/20lb
10 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd
 2m 57s
Performed as RX
Valerie Blyleven 01/04/2016 Premier Martial Arts/Grand River CrossFit 01/04/2016 4 rounds for time:
10 Shoulder to Overhead 95/65lbs
10 Pull-ups
10 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds, light weight, mod pull-ups
LVL1: 3 rounds, 75/45lbs, mod pull-ups
LVL2: 85/55lbs
LVL3: RX'd
 10m 03s
Performed as RX
Valerie Blyleven 12/16/2015 Premier Martial Arts/Grand River CrossFit 12/16/2015 2x6min AMRAPS:
2min Break Between
6 HPC 95/65lbs
12 V-ups
18 Double Unders

Post total rounds & reps!
LVL1M: 1 AMRAP, light weight, singles
LVL1: 75/45lbs, double skips
LVL2: 85/55lbs, triple skips
LVL3: RX'd		 9 rounds 20 reps
Performed as RX
Valerie Blyleven 12/14/2015 Premier Martial Arts/Grand River CrossFit 12/14/2015 For Max Distance
10min Time Cap
30 Deadlifts 115/85
20 Front Squats 115/85lbs
10 Ground to Overhead 115/85lbs
Max Distance Row in remaining time!

Post total Distance!
Scale as needed.		 1,213 m
Workout Scaled
Valerie Blyleven 12/11/2015 Premier Martial Arts/Grand River CrossFit 12/11/2015 8min Time Cap
2 Clean & Jerk 95/65lbs
2 Burpees
Add 2 reps each round until time cap.

Post total reps.
LVL1M: 5min, light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 65 reps
Performed as RX
Valerie Blyleven 12/10/2015 Premier Martial Arts/Grand River CrossFit 12/10/2015 Row
5x400m
1min 30sec between sets.

Post fastest interval!		 1m 42s
Performed as RX
Valerie Blyleven 12/07/2015 Premier Martial Arts/Grand River CrossFit 12/07/2015 For Time:
20 OHS 65/45lbs
20 Box Jumps 24"/20"
20 HPC 65/45lbs
20 V-Sits
20 Push Press 65/45
20 Wall Balls 20/15lbs

Post Time!
LVL1M: 10 reps of each, light weight, sit-ups, 20"/16"
LVL1: 15 reps of each, 45/25lbs, 20"/16"
LVL2: 55/35lbs
LVL3: RX'd no step ups!		 5m 53s
Workout Scaled
Valerie Blyleven 12/04/2015 Premier Martial Arts/Grand River CrossFit 12/04/2015 10-9-8-7-6-5-4-3-2-1 reps of:
Push-ups
Sit-ups

Post time!
Scale as needed.
 3m 09s
Performed as RX
Valerie Blyleven 12/02/2015 Premier Martial Arts/Grand River CrossFit 12/02/2015 5 rounds for time
10 KB Swings 50/35lbs
10 Toes to Bar
10 Box Jumps 24"/20"

Post time!
LVL1M: 3 rounds, light weight, hang knee, 20"/16"
LVL1: 4 rounds, 40/25lbs, Hang knee20"/16"
LVL2: 45/30lbs, hang knee or Knees to chest,
LVL3: RX'd must do box jumps!
 9m 33s
Performed as RX
Valerie Blyleven 11/30/2015 Premier Martial Arts/Grand River CrossFit 11/30/2015 As many Burpees over Parallette
for 5min

Scale as needed.		 51 reps
Performed as RX
Valerie Blyleven 11/27/2015 Premier Martial Arts/Grand River CrossFit Fight Gone Bad For Our Hospital Three rounds of:
Wall-ball, 20/15lbs
Sumo deadlift high-pull, 75/55lbs
Box Jump, 20" box
Push-press, 75/55lbs
Row (Calories)

1min at each station. 1min break after complete round. Post total reps/calories added together from all three rounds.		 247 reps
Performed as RX
Valerie Blyleven 11/23/2015 Premier Martial Arts/Grand River CrossFit 11/23/2015 10min AMRAP:
5 Push Press @65%BW
7 Pull-ups
9 Sit-ups

Post total rounds and reps!
LVL1M: 5min, light weight, mod. pull-ups
LVL1: 8min, 50%BW, mod. pull-ups
LVL2: Mod. pull-ups 55%
LVL3: RX'd
 6 rounds 11 reps
Workout Scaled
Valerie Blyleven 11/21/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 16-21, 2015 Fight Gone Bad Warm-up
1min on Each for total reps. 1min break between
Wall Balls 20/15lbs
SDHP 75/55lbs
Box Jumps 24/20
Push Press 75/55lbs
Row for Calories

Post total reps and calories added together.		 93 reps
Performed as RX
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