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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 12/17/2014 Premier Martial Arts/Grand River CrossFit 12/17/2014 5min AMRAP
1 KB Swing 50/35lbs
1 Pull-up
1 Squat

Add 1 rep per round until timer sounds.
Post total amount of reps completed.

LVL1M: light weight, mod pull-ups
LVL1: 35/20lbs, mod pull-ups
LVL2: Mod pull-ups
LVL3: RX'd		 86 reps
Performed as RX
Valerie Blyleven 12/15/2014 Premier Martial Arts/Grand River CrossFit 12/15/2014 4 rounds for time:
5 DB Thrusters 35/20lbs
10 Mountain Climbers
15 Sit-ups

Post time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 3m 31s
Performed as RX
Valerie Blyleven 12/13/2014 Premier Martial Arts/Grand River CrossFit 12/13/2014 Every minute on the minute for max rounds
1 Thruster 95/65lbs
5 Pull-ups
Add 1 thruster each minute until failure

Post total rounds and reps!		 6 rounds 4 reps
Performed as RX
Valerie Blyleven 12/08/2014 Premier Martial Arts/Grand River CrossFit 12/08/2014 5 rounds for time:
5 Power Snatch 95/65lbs
7 V-sits
9 Hand release push-ups

Post time!
LVL1M: 3 rounds, light weight, sit-ups
LVL1: 4 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd
 5m 54s
Performed as RX
Valerie Blyleven 12/05/2014 Premier Martial Arts/Grand River CrossFit 12/05/2014 5 rounds
10 Burpees
20 Air Squats

Post time!
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: RX'd
 6m 53s
Performed as RX
Valerie Blyleven 12/03/2014 Premier Martial Arts/Grand River CrossFit 12/03/2014 6 rounds for time:
12 DB Walking Lunge Steps 45/25lbs
5 Strict pull-ups

Post time!
LVL1M: 3 rounds, light weight, mod. pull-ups
LVL1: 4 rounds, 35/15lbs mod. pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 6m 47s
Performed as RX
Valerie Blyleven 12/01/2014 Premier Martial Arts/Grand River CrossFit 12/01/2014 5 rounds
20 Sit-ups
5 Push Jerk 115/75lbs

Post time1
LVL1M: 3 rounds, light weight
LVL1: 95/55lbs
LVL2: 105/65lbs
LVL3: RX'd
 6m 36s
Performed as RX
Valerie Blyleven 11/28/2014 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 249 reps
Performed as RX
Valerie Blyleven 11/26/2014 Premier Martial Arts/Grand River CrossFit 11/26/2014 4 rounds for Time:
500m Row
5 HSPU's
5 Power Cleans 135/85lbs

Post time!
LVL1: 2 rounds, 300m row, mod. push-ups, light weight
LVL1: 3 rounds, mod. push-ups, 95/55lbs
LVL2: mod. push-ups, 115/75lbs
LVL3: RX'd		 13m 00s
Workout Scaled
Valerie Blyleven 11/24/2014 Premier Martial Arts/Grand River CrossFit 11/24/2014 4 rounds for Time:
10 KB Swings 50/35lbs
10 Burpees

Post Time!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 4m 53s
Performed as RX
Valerie Blyleven 11/08/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 3-8, 2014 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
LVL1M: 10min, mod pull-ups, single skips
LVL1: 15min, mod pull-ups, double skips
LVL2: mod pull-ups, triple skips
LVL3: RX'd		 10 rounds 5 reps
Performed as RX
Valerie Blyleven 11/03/2014 Premier Martial Arts/Grand River CrossFit 11/03/2014 5 Rounds for Time
10 Deadlifts @ BW
5 Knees to Elbows

Post time!
LVL1M: 2 rounds, light weight, hang knee raise
LVL1: 3 rounds, 60% BW, hang knee raise
LVL2: 75% BW, hang knee raise
LVL3: RX'd
 3m 56s
Workout Scaled
Valerie Blyleven 10/31/2014 Premier Martial Arts/Grand River CrossFit 10/31/2014 10min AMRAP:
10 sit-ups
15 Push-ups
10 Sit-ups
30 Squats

Post rounds and reps!
LVL1M: 5min
LVL1: 7min
LVL2: RX'd
LVL3: RX'd		 5 rounds 18 reps
Performed as RX
Valerie Blyleven 10/29/2014 Premier Martial Arts/Grand River CrossFit 10/29/2014 For Time:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift Highpull 75/55lbs
Double Unders

Post time!
LVL1M: 12-3 reps, light weight, single skips
LVL1: 15-3 reps, 55/35lbs, double skips
LVL2: 65/45lbs, triple skips
LVL3: RX'd
 7m 07s
Performed as RX
Valerie Blyleven 10/27/2014 Premier Martial Arts/Grand River CrossFit 10/27/2014 7min AMRAP:
3 Handstand Push-ups
10 Ball Slams 20lbs

Post rounds and reps
LVL1M: 4min, mod. push-ups
LVL1: 5min, mod. push-ups
LVL2: Mod. push-ups
LVL3: RX'd
 9 rounds 12 reps
Workout Scaled
Valerie Blyleven 10/24/2014 Premier Martial Arts/Grand River CrossFit 10/24/2014 4 Rounds for Time:
10 Wall Balls 20/15lbs
10 Kettlebell Swings 50/35lbs
10 Burpees

LVL1M: 2 rounds, low targets, light weight
LVL1: 3 rounds, low targets
LVL2: RX'd
LVL3: RX'd 		6m 53s
Performed as RX
Valerie Blyleven 10/22/2014 Premier Martial Arts/Grand River CrossFit 10/22/2014 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd 		5m 40s
Performed as RX
Valerie Blyleven 10/20/2014 Premier Martial Arts/Grand River CrossFit 10/20/2014 10-9-8-7-6-5 reps of:
V-Sits
Chin Ups

Post time!
LVL1M: 8-5 reps, sit-ups, mod. chin ups
LVL1: Sit-ups, mod. chin ups
LVL2: Mod. chin ups
LVL3: RX'd
 3m 52s
Performed as RX
Valerie Blyleven 10/17/2014 Premier Martial Arts/Grand River CrossFit 10/17/2014 4x400m Run or Row
2min Rest Between

Post Fastest Interval!		 1m 32s
Performed as RX
Valerie Blyleven 10/16/2014 Premier Martial Arts/Grand River CrossFit 10/16/2014 Clean & Jerk
3-3-3-3-3-3-3

Post heaviest load!
 80 . lbs
Performed as RX
Valerie Blyleven 10/15/2014 Premier Martial Arts/Grand River CrossFit 10/15/2014 4 rounds for time:
10 Calorie Row
10 Wall Balls 20lbs

Post Time!
Scale as needed.
 5m 16s
Performed as RX
Valerie Blyleven 10/14/2014 Premier Martial Arts/Grand River CrossFit 10/14/2014 7 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 3 rounds, light weight
LVL1: 5 rounds, 115/75lbs
LVL2: 125/85lbs
LVL3: RX'd		 7m 02s
Performed as RX
Valerie Blyleven 10/10/2014 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 6-10, 2014 For Time:
Every minute on the minute do 5 Toes to Bar
100 Kettle Bell Swings 50/35lbs

Post time:
LVL1M: 50 KB swings, light weight, hang knee raise
LVL1: 75 Kb swings, 40/25lbs, hang knee raise
LVL2: 45/30lbs, knees to chest
LVL3: RX'd		 6m 30s
Workout Scaled
Valerie Blyleven 10/09/2014 Premier Martial Arts/Grand River CrossFit 10/09/2014 Row
1x 250m
30sec Break
2x350m
30sec Break between
1x500m

Post total time including breaks!		 6m 19s
Performed as RX
Valerie Blyleven 10/06/2014 Premier Martial Arts/Grand River CrossFit 10/06/2014 10min AMRAP:
10 Pull-ups
20 Squats
30 Double Unders

Post rounds & reps!
LVL1M: 5min, mod pull-ups, single skips
LVL1: 8min, mod pull-ups, double skips
LVL2: Mod pull-ups, triple skips
LVL3: RX'd		 5 rounds 0 reps
Performed as RX
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