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Athlete Date Sort Location Workout Name Description Results
Valerie Blyleven 09/30/2019 Premier Martial Arts/Grand River CrossFit 09/30/2019 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 11m 28s
Workout Scaled
Valerie Blyleven 09/27/2019 Premier Martial Arts/Grand River CrossFit 09/27/2019 3 rounds for time of:
400m run/row
6 hang squat clean and jerks 95/65lbs
12 Box Jumps 24/20

Post time!
Scale as needed.
 12m 38s
Performed as RX
Valerie Blyleven 09/23/2019 Premier Martial Arts/Grand River CrossFit 09/23/2019 Complete as many rounds as possible in 10 minutes of:
5 Front Sqauts 95/65lbs
10 toes-to-bars
*Front Squat starts from floor

Post rounds and reps!
Scale as needed
Compare to 9/26/2018
 5 rounds 5 reps
Performed as RX
Valerie Blyleven 09/20/2019 Premier Martial Arts/Grand River CrossFit 09/20/2019 3 Rounds:
400 Meter Run/Row
20 Dumbell Hang Clean & Jerks 35/20lbs
5 Toes to bar

Post time!
Scale as needed.
 12m 27s
Performed as RX
Valerie Blyleven 09/18/2019 Premier Martial Arts/Grand River CrossFit 09/18/2019 3 rounds for time of:
25 squats
7 Pull-ups
10 hang power cleans 95/65lbs

Post time!
Scale as needed.
 5m 31s
Performed as RX
Valerie Blyleven 09/16/2019 Premier Martial Arts/Grand River CrossFit 09/16/2019 5 rounds for time
10 Power Cleans 95/65lbs
10 Box Jumps 24/20

Post time!
Scale as needed.
 7m 26s
Performed as RX
Valerie Blyleven 09/13/2019 Premier Martial Arts/Grand River CrossFit 09/13/2019 4 Rounds For Time:
60 Double Unders
3 Power Cleans 95/65lbs
3 Hang Squat Cleans
3 Squat Cleans

Post time!
Scale as needed.
 9m 45s
Performed as RX
Valerie Blyleven 09/11/2019 Premier Martial Arts/Grand River CrossFit 09/11/2019 12min AMRAP:
21 Kettlebell Swings 50/35lbs
14 Kettlebell Reverse Lunges 50/35
7 Push Jerks 115/75lbs

Post rounds & reps!
Scale as needed.
 4 rounds 11 reps
Workout Scaled
Valerie Blyleven 09/09/2019 Premier Martial Arts/Grand River CrossFit 09/09/2019 AMRAP 7min:
Wallballs (20/14)
On the Minute: 5 Deadlifts (185/135)

Post total wall ball reps.
Scale as needed.
 83 reps
Performed as RX
Valerie Blyleven 09/07/2019 Premier Martial Arts/Grand River CrossFit 09/07/2019 3 Rounds
21/15 Calorie Row
75 Double Unders
Directly Into
3 Rounds:
10 Dumbbell Snatches (50/35)
6 Lateral Dumbbell Burpees

Post time!
Scale as needed.
 7m 03s
Performed as RX
Valerie Blyleven 09/06/2019 Premier Martial Arts/Grand River CrossFit 09/06/2019 7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
 13m 47s
Performed as RX
Valerie Blyleven 09/04/2019 Premier Martial Arts/Grand River CrossFit 09/04/2019 12min AMRAP of:
400-m run
15 body-weight deadlifts

Post rounds and reps. Run counts as 1 rep.
Scale as needed.

 3 rounds 0 reps
Workout Scaled
Valerie Blyleven 08/30/2019 Premier Martial Arts/Grand River CrossFit 08/30/2019 "Fight Club
3 Rounds for Total Reps:
1:00 Back Squat
1:00 Power Cleans
1:00 Box Jump
1:00 Push ups
Rest 2:00 between rounds.

Rx Barbell 95/65
Rx Box 24/20

Post total reps added together!
Scale as needed.
 215 reps
Workout Scaled
Valerie Blyleven 08/23/2019 Premier Martial Arts/Grand River CrossFit 08/23/2019 For Time:
2K Row
Directly into 6 Rounds:
3 Power Cleans 115/85lbs
6 Pushups
9 Air Squats

Post time!
Scale as needed
 15m 35s
Performed as RX
Valerie Blyleven 08/21/2019 Premier Martial Arts/Grand River CrossFit 08/21/2019 3 Rounds:
75 Double-Unders
50 Air Squats
21/18 Calorie Row

Post time!
Scale as needed.		 15m 58s
Performed as RX
Valerie Blyleven 08/19/2019 Premier Martial Arts/Grand River CrossFit 08/19/2019 4 rounds
200m run/row 8 DB Snatches (Alt) 50/35lbs
200m run/row 8 push-ups

Post time!
Scale as needed.		 14m 29s
Performed as RX
Valerie Blyleven 08/09/2019 Premier Martial Arts/Grand River CrossFit 08/09/2019 3 Rounds:
15 Power Cleans 95/65lbs
20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50 Air Squats

Post time!
Scale as needed.		 15m 13s
Performed as RX
Valerie Blyleven 08/06/2019 Premier Martial Arts/Grand River CrossFit 08/06/2019 12min AMRAP:
7 Hang Cleans 95/65lbs
7 Burpees
15 Calorie row

Post rounds and reps!
Scale as needed.
 5 rounds 0 reps
Performed as RX
Valerie Blyleven 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 240 reps
Workout Scaled
Valerie Blyleven 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 13m 19s
Performed as RX
Valerie Blyleven 07/29/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 19m 00s
Performed as RX
Valerie Blyleven 07/26/2019 Premier Martial Arts/Grand River CrossFit 07/26/2019 15min AMRAP :
10 Power Snatches (75/55)
20 Sit-ups
10 Wallballs (20/24)
20 Sit-ups

Post total reps!
Scale as needed.
 307 reps
Performed as RX
Valerie Blyleven 07/24/2019 Premier Martial Arts/Grand River CrossFit 07/24/2019 3 Rounds:
250 Meter Row
12 Burpees
21 Box Jumps (24/20)

Post time!
Scale as needed.		 13m 15s
Performed as RX
Valerie Blyleven 07/22/2019 Premier Martial Arts/Grand River CrossFit 07/22/2019 4 rounds for time:
30 Double Unders
10 Dumbbell Push Press 35/20lbs
5 Deadlifts @ 185/135lbs

Post time!
Scale as needed.
 6m 14s
Performed as RX
Valerie Blyleven 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 16m 00s
Performed as RX
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