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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 03/28/2013 Premier Martial Arts/Grand River CrossFit 03-28-2013 10min AMRAP of:
5 Push Press @70% of Strict Press 1RM
10 Sit-ups

LVL1M: 7min, light weight, Push-ups
LVL1: light weight
LVL2: RX'd
LVL3: RX'd + 75% of 1RM		 15 rounds 1 reps
Performed as RX
Valerie Blyleven 03/26/2013 Premier Martial Arts/Grand River CrossFit 03-26-2013 3 Rounds for Time of:
400m Run
12 Deadlifts @ BW

LVL1M: 200m run, light weight
LVL1: 70% BW
LVL2: RX'd
LVL3: RX'd +10lbs		 12m 30s
Performed as RX
Valerie Blyleven 03/25/2013 Premier Martial Arts/Grand River CrossFit 03-25-2013 5 Rounds for Time of:
8 Dips
12 Box Jumps 24/20
16 Sit-ups

LVL1M: 3 rounds, push-ups, 20/16
LVL1: Asst. Dips
LVL2: RX'd
LVL3: RX'd		 7m 14s
Workout Scaled
Valerie Blyleven 01/11/2013 Premier Martial Arts/Grand River CrossFit 01-11-2013 Power Snatch
5-5-5-5-5

Post heaviest load.
 60. lbs
Performed as RX
Valerie Blyleven 01/08/2013 Premier Martial Arts/Grand River CrossFit Challenge of the Week Jan 7-12, 2013 10min AMRAP of:
10 Sit-ups
8 Back Squats 50% 1RM
30 Double Unders

LVL1M: 5min, light weight, single skips
LVL1: 7min, 75lbs/45lbs double skips
LVL2: Triple skips
LVL3: RX'd 		5 rounds 18 reps
Performed as RX
Valerie Blyleven 12/31/2012 Premier Martial Arts/Grand River CrossFit New Year's Eve Blast 10min AMRAP of:
10 Push-ups
5 V-Ups
10 Squats

Post total rounds and reps.
 12 rounds 15 reps
Performed as RX
Valerie Blyleven 12/26/2012 Premier Martial Arts/Grand River CrossFit Boxing Day Blowout 4 Rounds for time of:
10 Tuck Jumps
10 Push-ups
10 Sit-ups

Post time.		 3m 07s
Performed as RX
Valerie Blyleven 12/24/2012 Premier Martial Arts/Grand River CrossFit None For Time:
100 Jumping Jacks
75 Squats
50 Push-ups
25 Burpees

Post time. Everyone can do this. Modify as necessary.		 8m 09s
Performed as RX
Valerie Blyleven 12/17/2012 Premier Martial Arts/Grand River CrossFit 12-17-2012 5 Rounds for Time of:
5 Push Press 105lbs/75lbs
10 Front Squats 105lbs/75lbs
15 Burpees

LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 75lbs/55lbs
LVL2: RX'd
LVL3: RX'd sub. 10Min

Stength Development
Deadlift
5-5-5-5-5

 16m 03s
Workout Scaled
Valerie Blyleven 12/15/2012 Premier Martial Arts/Grand River CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10ft/9ft (Reps)
Sumo deadlift high-pull, 75lbs/55lbs(Reps)
Box Jump, 20" box (Reps)
Push-press, 75lbs/55lbs(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.		 217 reps
Performed as RX
Valerie Blyleven 12/12/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 12-10 to 12-15 "Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Score is lowest number of reps in each exer. added together.

LVL1M: Jumping Pull-ups, 4 rounds of each exercise
LVL1: Band Assist Pull-ups,6 rounds of each exercise
LVL2: Band Assist Pull-ups
LVL3: RX'd

 39 reps
Workout Scaled
Valerie Blyleven 12/03/2012 Premier Martial Arts/Grand River CrossFit 12-03-2012 5 Rounds for time
10 Kettlebell swings 50lbs/35lbs
10 Box jumps 24/20
10 Pistols

LVL1M: 3 rounds, 35lbs/20lbs, 20/16, Standard squats
LVL1: 4 rounds, Asst. Pistols to box
LVL2: Asst. Pistols to box
LVL3: RX'd

Strength Development
Bench Press
5-5-5-5-5
 7m 40s
Workout Scaled
Valerie Blyleven 11/26/2012 Premier Martial Arts/Grand River CrossFit 11-26-2012 10min AMRAP of:
1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Squats
20 Double Unders

LVL1M: 6 rounds, Asst. Pull-ups, Double skips
LVL1: 8 rounds, Asst. Pull-ups, Triple skips
LVL2: Asst. Pull-ups
LVL3: RX'd

Strength Development
Push-Press
5-5-5-5-5
 7 rounds 30 reps
Workout Scaled
Valerie Blyleven 11/22/2012 Premier Martial Arts/Grand River CrossFit 11-22-2012 5 Rounds for Time of:
9 Wall Facing Burpees-6" Overhead
12 Power Cleans 95lbs/65lbs
15 Wall Balls 20lbs/15lbs

LVL1M: 3 rounds, 65lbs/45lbs
LVL1: 4 rounds, 75lbs/65lbs
LVL2: RX'd
LVL3: RX'd sub. 15min

Strength Development
Bench Press
5-5-5-5-5
 16m 13s
Performed as RX
Valerie Blyleven 11/12/2012 Premier Martial Arts/Grand River CrossFit Rememberance Day Hero WOD 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

LVL1M: Floor Pike Push-ups, Triceps dips
LVL1: Box Pike Push-ups, Triceps dips
LVL2: Wall facing HSPU's, Bar dips
LVL3: RX'd
 7m 22s
Workout Scaled
Valerie Blyleven 11/01/2012 Premier Martial Arts/Grand River CrossFit 11-01-2012 5 rounds for Time of:
15 Walking lunge steps 75/55lbs held in rack position
30 Double unders

LVL1M: 3 rounds, light weight, single skips
LVL1: 4 rounds, 65/45, double skips
LVL2: Triple skips
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5
 9m 14s
Performed as RX
Valerie Blyleven 10/27/2012 Premier Martial Arts/Grand River CrossFit 10-27-2012 10x100m Sprint Row
30sec Break between

Post fastest interval.
 0m 25s
Performed as RX
Valerie Blyleven 10/25/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #8 10 Rounds for Time:
10 Deadlifts 135lbs/95lbs
15 Push-ups

LVL1M: 5 rounds, light weight
LVL1: 7 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Work on any weakness.		 11m 38s
Performed as RX
Valerie Blyleven 10/24/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #7 For Time:
30 Back Squats 95lbs/65lbs
20 Burpees
1000m Row
20 Clean and Jerk 95/65
1200m Run
20 Burpees
30 Box Jumps 24"/20"

LVL1M: 15-20-500m-10-400m-20-15reps, 20"/16" light weight
LVL1: Light weight
LVL2: RX'd
LVL3: RX'd

Work on Any Skills		 27m 47s
Performed as RX
Valerie Blyleven 10/18/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout#6 4 Rounds for time of:
5 Ground to Overhead 75lbs/55lbs
10 Floor Wipers 75lbs/55lbs
15 Lateral Hops over Bar

LVL1M: 55lbs/35lbs
LVL1: 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd
 9m 53s
Workout Scaled
Valerie Blyleven 10/17/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #5 21-15-9 reps of:
Sumo-Deadlift Highpull 75lbs/55lbs
Toes to Bar
Row for Calories

LVL1M: 55lbs/35lbs, Hanging knee raise
LVL1: 65lbs/45lbs, Knees to chest
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5
 8m 44s
Workout Scaled
Valerie Blyleven 10/11/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #4 20min AMRAP of:
10 Burpees
20 Front Squats 45lbs
30 Double Unders

Post total rounds.
LVL1M: 10min, air squats, single skips
LVL1: 15min, triple skips
LVL2: RX'd
LVL3: RX'd

Strength Development
Deadlift
5-5-5-5-5		 5 rounds 18 reps
Performed as RX
Valerie Blyleven 10/10/2012 Premier Martial Arts/Grand River CrossFit Team Challenge #3 The Chief 5x3min AMRAPs of:
3 Power Cleans 135lbs/75lbs
6 Push-ups
9 Squats
1min break between sets.

Post total rounds from all sets.
LVL1M: 2 rounds, light weight cleans
LVL1: 3 rounds, light weight
LVL2: RX'd
LVL3: RX'd

Skill Development
Ring Dips/Bar Dips
3x8
 219 reps
Workout Scaled
Valerie Blyleven 10/04/2012 Premier Martial Arts/Grand River CrossFit Slamming Karen Team Challenge Workout #2 150 Ball Slams 20lbs/15lbs for Time:

LVL1M: 50 reps
LVL1: 100 reps
LVL2: RX'd
LVL3: RX'd

Strength Development
Back Squat
5-5-5-5-5		 7m 06s
Performed as RX
Valerie Blyleven 10/03/2012 Premier Martial Arts/Grand River CrossFit Team Challenge Workout #1 Team Challenge Workout #1

1000m Row followed by:
10-9-8-7-6-5-4-3-2-1 reps of:
Push Press @ 70%of Strict Press 1RM
Box Jumps 24"/20"
Compare to April 25, 2012

LVL1M: 500m, 5-1, Light press,16/20
LVL1: 750m,8-1, Light press, 20/24
LVL2: RXd
LVL3: 28"/24"

Skill Development
Rope Climb
5 Times


 13m 13s
Performed as RX
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