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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 11/27/2019 Premier Martial Arts/Grand River CrossFit 11/27/2019 3x5min AMRAP's
20 DB Deadlifts 50/35lbs
15 Wall Balls 20/14lbs
10 V-sits

2min Rest between AMRAP's
Post total reps!
Scale as needed.
 309 reps
Performed as RX
Valerie Blyleven 11/25/2019 Premier Martial Arts/Grand River CrossFit 11/25/2019 10min AMRAP:
8 Hang Power Cleans 105/75
8 Box overs 24/20"
8 Push Jerks 105/75lbs

Post rounds & reps!

 4 rounds 4 reps
Performed as RX
Valerie Blyleven 11/22/2019 Premier Martial Arts/Grand River CrossFit 11/22/2019 10 Rounds for time of:
1 Clean & Jerk 135/85lbs
5 Push Ups
15 Squats

Post time!
Scale as needed.
 8m 35s
Performed as RX
Valerie Blyleven 11/18/2019 Premier Martial Arts/Grand River CrossFit 11/18/2019 Ascending Ladder in 8min
2 Wall Balls 20/14lbs
2 KB Swings 50/35lbs
2 Sit-ups

Add 2 reps each round. Post total reps added together.
Scale as needed.		 173 reps
Performed as RX
Valerie Blyleven 11/15/2019 Premier Martial Arts/Grand River CrossFit 11/15/2019 5 rounds for time
10 Walking lunge steps -Front rack position 75/55lbs
30 Double unders

Post time!
Scale as needed.
 7m 22s
Performed as RX
Valerie Blyleven 11/12/2019 Premier Martial Arts/Grand River CrossFit 11/12/2019 Power Clean
3-3-2-2-1-1-1

Post heaviest load!
 110 . lbs
Performed as RX
Valerie Blyleven 11/11/2019 Premier Martial Arts/Grand River CrossFit 11/11/2019 5 rounds for time
3 Clean & Jerk 115/75lbs
9 Wall Balls 20/14lbs
15 Sit-ups

Post time!
Scale as needed.		 6m 51s
Performed as RX
Valerie Blyleven 11/08/2019 Premier Martial Arts/Grand River CrossFit 11/08/2019 10min AMRAP:
5 pull-ups
10 Burpees
15 Double unders

Post rounds and reps!
Scale as needed.
 5 rounds 9 reps
Performed as RX
Valerie Blyleven 11/06/2019 Premier Martial Arts/Grand River CrossFit 11/06/2019 10min AMRAP:
10 Wall balls 20/14lbs
8 DB Snatch 50/35lbs
6 Toes to bar

Post rounds & reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Valerie Blyleven 11/04/2019 Premier Martial Arts/Grand River CrossFit 11/04/2019 For Time:
21 Push ups
21 KB Swings 50/35lbs
21 Air Squats
21 Box Jumps 24/20"
21 V-sits

Post time!
Scale as needed.

 3m 56s
Performed as RX
Valerie Blyleven 11/02/2019 Premier Martial Arts/Grand River CrossFit 11/02/2019 Cindy's Douchbag Cousin
20min AMRAP:
7 Pull-ups
14 Push-ups
21 Double Unders

Post rounds and reps!
Compare to Nov 8, 2014
Scale as needed.		 9 rounds 25 reps
Performed as RX
Valerie Blyleven 11/01/2019 Premier Martial Arts/Grand River CrossFit 11/01/2019 Jelly Belly
5 rounds of
20 Sit-ups
20 Wall Balls 20/14lbs

Post time!
Scale as needed.		 8m 10s
Performed as RX
Valerie Blyleven 10/28/2019 Premier Martial Arts/Grand River CrossFit 10/28/2019 7min AMRAP of:
5 V-sits
5 Sumo Deadlifts 75/55lbs
5 Thrusters 75/55lbs

Post rounds & reps!
Scale as needed.
 7 rounds 0 reps
Performed as RX
Valerie Blyleven 10/26/2019 Premier Martial Arts/Grand River CrossFit 10/26/2019 3 rounds for time of:
15 hang power snatches 75/45lbs
50 squats for time
Plank for time equal to squat time

Post time!
Scale as needed.
 10m 27s
Performed as RX
Valerie Blyleven 10/23/2019 Premier Martial Arts/Grand River CrossFit 10/23/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 7m 27s
Performed as RX
Valerie Blyleven 10/22/2019 Premier Martial Arts/Grand River CrossFit 10/22/2019 Escalating Density Training
15min
5 Bent rows
5 Parrallett Dips

Switch back and forth between exercises. Pick a weight you can comfortably do fo 10 reps with the rows.
Post total reps.
 270 reps
Performed as RX
Valerie Blyleven 10/21/2019 Premier Martial Arts/Grand River CrossFit 10/21/2019 8min AMRAP
5 Knees to Elbows
5 Front Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 8 rounds 2 reps
Performed as RX
Valerie Blyleven 10/19/2019 Premier Martial Arts/Grand River CrossFit 10/19/2019 4 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Row for Calories
1 Minute Rest

Post total reps/calories!
Scale as needed.
 155 reps
Performed as RX
Valerie Blyleven 10/18/2019 Premier Martial Arts/Grand River CrossFit 10/18/2019 16min EMOM
3 Front Squat 115/85lbs
4 push-up sit throughs

Post total rounds. Perfect score is 16.
 16 rounds 0 reps
Performed as RX
Valerie Blyleven 10/16/2019 Premier Martial Arts/Grand River CrossFit 10/16/2019 Tummy Time
15-12-9-12-15:
Toes to Bar
Deadlifts 185/135lbs

Post time!
 9m 38s
Workout Scaled
Valerie Blyleven 10/15/2019 Premier Martial Arts/Grand River CrossFit 10/15/2019 Escalating Density Training
15min As Many Sets as Possible
4 Back Squats
4 Step Ups 20"/16"

Back squat weight should be what you can do for 10 reps. Step up weight should be light ie. 25lbs guys, 15lbs girls.
Go between back squats and step ups for 15 min. Rest when needed. Your goal is to get as many sets as possible of 4 reps each. Do not start another set if you cannot finish both exercises.

Post total reps!		 168 reps
Performed as RX
Valerie Blyleven 10/09/2019 Premier Martial Arts/Grand River CrossFit 10/09/2019 5 rounds for time
10 KB Swings 50/35lbs
20 Push ups
30 Double Unders

Post time!
Scale as needed.		 8m 29s
Performed as RX
Valerie Blyleven 10/07/2019 Premier Martial Arts/Grand River CrossFit 10/07/2019 7min AMRAP
3 Power Cleans 115/85lbs
6 Renegade Rows 35/20lbs
9 Ab mat sit-ups

Post rounds & reps!
Scale as needed
 9 rounds 9 reps
Performed as RX
Valerie Blyleven 10/04/2019 Premier Martial Arts/Grand River CrossFit 10/04/2019 For Time:
1K Row
Directly into:
6 Rounds:
3 Power Cleans 135/95lbs
6 Push-ups
9 Air Squats

Post time!
Scale as needed.
 10m 27s
Performed as RX
Valerie Blyleven 10/02/2019 Premier Martial Arts/Grand River CrossFit 10/02/2019 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
Compare to October 1, 2018
 5 rounds 57 reps
Performed as RX
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