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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 08/29/2015 Premier Martial Arts/Grand River CrossFit Prize WOD Aug 24-29, 2015 10 rounds of:
5 pull-ups
5 push-ups

5 rounds of:
10 V-sits
10 Bent Rows 65/45

2 rounds of:
25 wall-ball shots, 20/15lbs
25 box jumps, 24"/20"

Rest as needed between couplets. Post total time including breaks.
Scale as needed.
Compare to August 9, 2014
 17m 28s
Performed as RX
Valerie Blyleven 08/24/2015 Premier Martial Arts/Grand River CrossFit 08/24/2015 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


 10 rounds 0 reps
Workout Scaled
Valerie Blyleven 08/14/2015 Premier Martial Arts/Grand River CrossFit 08/14/2015 4 rounds for time of:
25 Lunges
50 Squats

Post time!		 10m 16s
Performed as RX
Valerie Blyleven 07/20/2015 Premier Martial Arts/Grand River CrossFit 07/20/2015 10min AMRAP of:
10 Box Jumps 24"/20"
15 Sit-ups

Post rounds and reps!
LVL1M: 5min, 20"16"
LVL1: 8min, 20"/16"
LVL2: 24"/20" Step ups
LVL3: RX'd no step ups
 10 rounds 5 reps
Performed as RX
Valerie Blyleven 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #1 Run 2000m
Run will be timed to 100th of a second.

5min Rest before Combine Workout #2.
Post Time!
 10m 58s
Performed as RX
Valerie Blyleven 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #2 5min AMRAP:
3 Hand Release Push-ups
6 Sit-ups
9 Squats

5min Rest before Combine Workout #3
Post total reps!		 177 reps
Performed as RX
Valerie Blyleven 07/18/2015 Premier Martial Arts/Grand River CrossFit Fitness Combine Workout #3 You have 5min to obtain your 1RM for Deadlift.

This is scored by the load compared to your body weight. You must weight in before the workout begins.
Post heaviest load!
 175. lbs
Performed as RX
Valerie Blyleven 07/08/2015 Premier Martial Arts/Grand River CrossFit 07/08/2015 3 rounds for time:
400m run
10 squat tire jumps
10 V-sits

Post time!
Scale as needed!
 10m 12s
Performed as RX
Valerie Blyleven 07/03/2015 Premier Martial Arts/Grand River CrossFit 07/03/2015 Run or Row
4x400m
2min rest between

Post fastest interval!
 1m 53s
Performed as RX
Valerie Blyleven 07/02/2015 Premier Martial Arts/Grand River CrossFit 07/02/2015 4 rounds for time:
10 Box Jumps 24/20
10 Toes to Bar

LVL1M: 2 rounds, 20/16, hang knee raise
LVL1: 3 rounds, 20/16, hang knee raise
LVL2: Knees to Chest
LVL3: RX'd
6m 25s
Performed as RX
Valerie Blyleven 06/29/2015 Premier Martial Arts/Grand River CrossFit 06/29/2015 10:00 AMRAP of:
8 Over head Squats 65/45
8 Pull-ups


Post rounds & reps!
LVL1M: back squats, light weight, mod pull-ups
LVL1: 45/25lbs, mod pull-ups
LVL2: 55/35lbs, mod pull-ups
LVL3: RX'd		 7 rounds 0 reps
Workout Scaled
Valerie Blyleven 06/26/2015 Premier Martial Arts/Grand River CrossFit 06/26/2015 8min AMRAP of:
200m Run
4 Tire Flips
10 Squats

Post rounds and reps!
Scale as needed.
 4 rounds 2 reps
Performed as RX
Valerie Blyleven 06/24/2015 Premier Martial Arts/Grand River CrossFit 06/24/2015 Fran
21-15-9 reps of:
Thursters 95/65lbs
Pull-ups

Post time!
LVL1M: 15-9 reps, light weight, mod. pull-ups
LVL1: 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: RX'd
 10m 04s
Workout Scaled
Valerie Blyleven 06/22/2015 Premier Martial Arts/Grand River CrossFit 06/22/2015 3 rounds for time of:
5 Floor Press @ 50% BW
10 Hang Power cleans @ 50% BW
15 KB Swings 50/35lbs

Post time!
LVL1M: 2 rounds light weight
LVL1: 30% body weight
LVL2: 40% body weight
LVL3: RX'd		 4m 31s
Workout Scaled
Valerie Blyleven 06/20/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week June 15-20, 2015 Helen
3 rounds for time:
400m Run
21 kettle bell swings 50/35lbs
12 Pull-ups

Post time!
Scale as needed.
 15m 35s
Performed as RX
Valerie Blyleven 06/15/2015 Premier Martial Arts/Grand River CrossFit 06/15/2015 Baseline from Hell
5 rounds, 3min Rest between
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Post time including breaks

LVL1M: 2 rounds, mod. pull-ups
LVL1: 3 rounds, mod. pull-ups
LVL2: Mod. pull-ups
LVL3: RX'd		 43m 50s
Performed as RX
Valerie Blyleven 06/10/2015 Premier Martial Arts/Grand River CrossFit 06/10/2015 3 rounds for time of:
30 Squats
20 Box Jumps 24/20
10 kettlebell Swings 50/35lbs

Post time!
LVL1M: 2 rounds, 20/16", light weight
LVL1: 20"/16", 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 6m 52s
Performed as RX
Valerie Blyleven 06/08/2015 Premier Martial Arts/Grand River CrossFit 06/08/2015 6 rounds for time
15 Push-ups
200m Run or Row

Post time!
LVL1M: 3 rounds, mod. push-ups
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd
 10m 32s
Performed as RX
Valerie Blyleven 06/04/2015 Premier Martial Arts/Grand River CrossFit 06/04/2015 3km Time Trial
Run or Row.

Post time!
 17m 58s
Performed as RX
Valerie Blyleven 06/03/2015 Premier Martial Arts/Grand River CrossFit 06/03/2015 4 rounds for time
10 Box Jumps 24/20"
20 Single Arm DB Snatch Alternating 45/25lbs
30 Sit-ups

Post time!
LVL1M: 2rounds, light weight
LVL1: 3 rounds, 35/15lbs
LVL2: 40/20lbs
LVL3: RX'd		 11m 33s
Performed as RX
Valerie Blyleven 04/27/2015 Premier Martial Arts/Grand River CrossFit 04/27/2015 3 rounds for time
20 Push Press 75/55lbs
20 Sit-ups

Post time!
LVL1M: 10 reps each, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd
 6m 45s
Performed as RX
Valerie Blyleven 04/24/2015 Premier Martial Arts/Grand River CrossFit 04/24/2015 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups
Add two reps per round. Post total reps added together.

LVL1M:4min, light weight
LVL1: 6min, light weight
LVL2: RX'd
LVL3: RX'd 		184 reps
Performed as RX
Valerie Blyleven 04/18/2015 Premier Martial Arts/Grand River CrossFit Challenge of the Week Apr 13-18, 2015 This workout is worth 10 bonus points for the "Cut the Crap Challenge"!
10min Time Cap
400m Run
50 Back Squats 95/65lbs
40 Deadlifts 95/65lbs
30 Power Cleans 95/65lbs
Row for Max Calories

Score is total # reps/calories!
Scale as needed.		 126 reps
Performed as RX
Valerie Blyleven 04/13/2015 Premier Martial Arts/Grand River CrossFit 04/13/2015 8min AMRAP:
4 Power Cleans 135/95lbs
6 Toes to Bar
8 KB Swings 50/35lbs

Post rounds and reps!
LVL1M: 5min, light weight, hang knee raise.
LVL1: 95/65lbs, hang knee, 40/25lbs
LVL2: 115/85lbs, knees to chest, 45/30lbs
LVL3: RX'd
 5 rounds 10 reps
Workout Scaled
Valerie Blyleven 04/06/2015 Premier Martial Arts/Grand River CrossFit 04/06/2015 4 rounds for time:
8 KB Swings 50/35lbs
8 Box Jumps 24/20
8 Walking Lunges
8 Toes to Bar

Post time!
LVL1M: 2 rounds, light weight, 20"/16", hang knee
LVL1: 3 rounds, 40/25lbs, 20/16", hang knee
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 6m 46s
Performed as RX
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