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Athlete	Date	Location	Workout Name	Description	Results
Valerie Blyleven	07/10/2020	Premier Martial Arts/Grand River CrossFit	07/10/2020	5 rounds for time 10 Push-ups 20 Odd Object Front Rack Walking Lunges 10 Sit-ups 20 Speed Skaters Post time!	10m 51s Performed as RX
Valerie Blyleven	06/23/2020	Premier Martial Arts/Grand River CrossFit	06/23/2020	10 rounds for time 8 Squats 8 Sit-ups 8 Donkey Kicks Post time!	9m 53s Performed as RX
Valerie Blyleven	06/22/2020	Premier Martial Arts/Grand River CrossFit	06/22/2020	14min EMOM 6 Jump Lunges (Alt.) 5 Hollow Rocks 4 V-sits Perfect score is 14 rounds Post total rounds completed.	14 rounds 0 reps Performed as RX
Valerie Blyleven	05/06/2020	Premier Martial Arts/Grand River CrossFit	05/06/2020	Tabatas #1 Squats 1min Rest #2 Alt. V-Sits 1min Rest #3 Up down Plank Post total reps! Tabata= 8x20sec on/10sec rest. 4min total each Tabata.	230 reps Performed as RX
Valerie Blyleven	04/27/2020	Premier Martial Arts/Grand River CrossFit	04/27/2020	7 rounds for time: 7 Burpees 7 Squats 7 Sit-ups Post time!	6m 49s Performed as RX
Valerie Blyleven	04/24/2020	Premier Martial Arts/Grand River CrossFit	04/24/2020	Hannah Banana 15min AMRAP: 10 Flutter Kicks 20 Odd-Object Ground-to-Overhead 30 Hops Post rounds & reps! Change hops to double unders or skips if rope available. Scale as needed.	9 rounds 14 reps Performed as RX
Valerie Blyleven	04/22/2020	Premier Martial Arts/Grand River CrossFit	04/22/2020	7 Rounds for Time 10 Alternating Lunges 20 Bicycle Crunches 30 Mountain Climbers Post time! Scale as needed.	9m 11s Performed as RX
Valerie Blyleven	04/17/2020	Premier Martial Arts/Grand River CrossFit	04/17/2020	"Pick it Up" AMRAP 15: 8 Odd-Object Rows 8 Odd-Object Ground to Overhead 12 Odd-Object Step-Back Lunges Post rounds & reps! Scale as needed.	17 rounds 19 reps Performed as RX
Valerie Blyleven	04/13/2020	Premier Martial Arts/Grand River CrossFit	04/13/2020	10min AMRAP: 1 Towel Roll Up 6 Straddle Press of Odd Object 8 Zercher Squats with Odd Object Post rounds and reps! SuperKids can do total workout.	12 rounds 1 reps Performed as RX
Valerie Blyleven	04/11/2020	Premier Martial Arts/Grand River CrossFit	04/11/2020	15min Partner AMRAP: 1 person holds plank while other finishes round of: 5 Push-ups 5 Sit-ups 5 Squats Post total rounds & reps! Scale as needed.	29 rounds 8 reps Performed as RX
Valerie Blyleven	04/10/2020	Premier Martial Arts/Grand River CrossFit	04/10/2020	5 x 3:00 AMRAP, Resting 1:00 between: AMRAP 3: 6 Burpees 8 Odd-Object Squat Cleans 10 Lateral Hops over odd-object Post total reps! Scale as needed.	273 reps Performed as RX
Valerie Blyleven	04/04/2020	Premier Martial Arts/Grand River CrossFit	04/04/2020	"Partner Problems" 15min AMRAP 5 One Arm Partner Rows(alt. each round) 7 Odd Object Squat and Pass 9 Push up Partner Taps Without Partner 15min AMRAP: 5 One arm Odd Object Rows 7 Odd Object Goblet Squats 9 Push up Shoulder Taps Post total rounds and reps! Scale as needed. SuperKids do full workout.	15 rounds 5 reps Performed as RX
Valerie Blyleven	04/01/2020	Premier Martial Arts/Grand River CrossFit	04/01/2020	32-Pack Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks *A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on. Score is total numbers of Glute bridges and Flutter kicks added together.	283 reps Performed as RX
Valerie Blyleven	03/30/2020	Premier Martial Arts/Grand River CrossFit	03/30/2020	Deck of Cards Spades Odd-Object Zercher Squats Clubs Odd-Object to Shoulder Hearts Sit-Ups Diamonds Push ups Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees. Post time to complete total deck! Scale as needed.	18m 46s Performed as RX
Valerie Blyleven	03/28/2020	Premier Martial Arts/Grand River CrossFit	03/28/2020	5 rounds for time of: 10 Chair Dips 15 Air Squats 20 Sit-ups Post time! Scale as needed. SuperKids can scale as needed.	7m 01s Performed as RX
Valerie Blyleven	03/25/2020	Premier Martial Arts/Grand River CrossFit	03/25/2020	Death by Burpee On the Minute EMOM Round 1- 3 burpees Round 2- 4 burpees Round 3- 5 burpees Round 4- 6 burpees Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute. Post total reps!	116 reps Performed as RX
Valerie Blyleven	03/23/2020	Premier Martial Arts/Grand River CrossFit	03/23/2020	Farmland 15min AMRAP: 15 Hand-release push-ups 18 Bent over Odd object Rows 21 Glute bridge Post rounds and reps! Scale as needed.	9 rounds 0 reps Performed as RX
Valerie Blyleven	03/20/2020	Premier Martial Arts/Grand River CrossFit	03/20/2020	For time: 1 Push up 1 Squat 2 Push ups 2 Squats 3 Push ups 3 Squats 4 Push ups 4 Squats .. Until 10 reps of each 2min rest 10 Push ups 10 Squats 9 Push ups 9 Squats 8 Push ups 8 Squats .Until 1 reps of each completed. Post time including 2min rest!	8m 50s Performed as RX
Valerie Blyleven	03/18/2020	Premier Martial Arts/Grand River CrossFit	03/18/2020	For Time: 3 Deadlifts 185/135lbs 3 Pull-ups 6 Deadlifts 6 Pull-ups 9 Deadlifts 9 Pull-ups 12 Deadlifts 12 Pull-ups Post time! Scale as needed.	4m 26s Performed as RX
Valerie Blyleven	03/16/2020	Premier Martial Arts/Grand River CrossFit	03/16/2020	7 minute AMRAP: 7 push press 75/45lbs 7 KBS 50/35lbs 7 burpees Post total reps! Scale as needed.	111 reps Performed as RX
Valerie Blyleven	03/13/2020	Premier Martial Arts/Grand River CrossFit	03/13/2020	7min AMRAP: 7 KB SDHP 50/35lbs 7 Sit-ups Post total reps! Scale as needed.	178 reps Performed as RX
Valerie Blyleven	03/11/2020	Premier Martial Arts/Grand River CrossFit	03/11/2020	3 rounds for time of: 10 DB Alternating Single arm snatch 50/35lbs 10 Toes to Bar Post time!	5m 00s Performed as RX
Valerie Blyleven	03/09/2020	Premier Martial Arts/Grand River CrossFit	03/09/2020	6 rounds for time 8 Hang Power Cleans 95/65lbs 8 V-Sits 8 Box Jumps 24/20 Post time!	7m 29s Performed as RX
Valerie Blyleven	03/06/2020	Premier Martial Arts/Grand River CrossFit	03/06/2020	10min EMOM 3 Back Squat 185/135lbs 5 Push Ups Post total rounds. 10 is perfect score! Scale as needed.	10 rounds 0 reps Workout Scaled
Valerie Blyleven	03/04/2020	Premier Martial Arts/Grand River CrossFit	03/04/2020	5 rounds for Time: 5 Power Cleans 115/85lbs 10 Wall Balls 20/15lbs 15 Sit-ups Post time! Scale as needed.	6m 37s Performed as RX

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