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Wendy Siddall 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
 387 reps
Performed as RX
Wendy Siddall 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		 5m 30s
Performed as RX
Wendy Siddall 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


 11m 00s
Performed as RX
Wendy Siddall 08/14/2012 Premier Martial Arts/Grand River CrossFit 08-14-2012 5 rounds for Time of:
100 jumping jacks
100 mountain climbers

Post time. Scale as needed.
 11m 25s
Performed as RX
Wendy Siddall 08/13/2012 Premier Martial Arts/Grand River CrossFit 08-13-2012 21-15-9 reps of:
Lunges (Each leg is a half rep)
Situps
Burpees

Post time. Scale as needed		 8m 15s
Performed as RX
Wendy Siddall 07/21/2012 Premier Martial Arts/Grand River CrossFit 07-21-2012 4 Rounds for time of
400m Run
50 Squats

Post time. Scale as needed.		 14m 05s
Performed as RX
Wendy Siddall 07/18/2012 Premier Martial Arts/Grand River CrossFit Helen Three rounds for time:
Run 400 meters
21 Kettlebell Swings 50/35
12 Pull-ups

Post time. Scale as needed.

Skill/Strength
Deadlift
5-5-5-5-5		 10m 14s
Workout Scaled
Wendy Siddall 07/17/2012 Premier Martial Arts/Grand River CrossFit 07-17-2012 For time:
50 Tire Flips
25 Knees to Elbows
50 Walking Lunges
25 Push-ups
50 Double -Unders
25 Burpees

Post time. Scale as needed.

Skill/Strength
Pistol Squats
3x8 each leg		 8m 55s
Workout Scaled
Wendy Siddall 07/10/2012 Premier Martial Arts/Grand River CrossFit 07-10-2012 For Time:
400m Run Followed by:
3 Rounds of:
10 Push Press 85/55
20 Kettlebell Swings 50/35
Finish with 400m Run

Post time. Scale as needed.

Skill/Strength
Bench Press
5-5-5-5-5		 7m 26s
Performed as RX
Wendy Siddall 06/29/2012 Premier Martial Arts/Grand River CrossFit 06-29-2012 30-20-10 reps for time of:
Wall Balls 20lbs/15lbs
Kettlebell Swings 50lbs/35lbs
Double Unders

Post time. Scale as needed.
 6m 09s
Workout Scaled
Wendy Siddall 06/13/2012 Premier Martial Arts/Grand River CrossFit Increased Gravity "Increased Gravity"
3min AMRAP x 5 rounds, 1min between rounds
50m DB Farmer carry 50lbs/35lbs
20x Squats
50m DB Farmer carry
15x Push ups

Post total number of reps for all rounds. Scale as needed.

Skill Development
Rope Climb
5x		 315 reps
Performed as RX
Wendy Siddall 05/31/2012 Premier Martial Arts/Grand River CrossFit 05-31-2012 3 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 Wall Balls 20lbs/15lbs
20 Kettle Bell Swings 50lbs/35lbs

Post time. Scale as needed.

Strength
Bench Press
5-5-5-5-5
 10m 32s
Performed as RX
Wendy Siddall 05/18/2012 Premier Martial Arts/Grand River CrossFit 05-18-2012 Deck of Cards Workout:

Jokers= 10 Burpees
Face Cards= 10 Reps
Aces= 11 reps
Numbered Cards= as valued
Spades= Push-ups
Clubs= Sit-ups
Diamonds= Squats
Hearts= Jumping Jacks

Post time to complete entire deck

 20m 25s
Performed as RX
Wendy Siddall 05/16/2012 Premier Martial Arts/Grand River CrossFit 05-16-2012 For time:
1 Burpee
1 Calorie Row
2 Burpees
2 Calorie Row
3 Burpees
3 Calorie Row
.........proceed to
10 Burpees
10 Calorie Row

Post time. Scale as needed.

Deadift 5-5-3-3-1
 11m 11s
Performed as RX
Wendy Siddall 05/12/2012 Premier Martial Arts/Grand River CrossFit 05-12-2012 For Time:
Run 1200m
50 Walking Lunge steps
40 Push-ups
30 Box Jumps 24"/20"
20 Jack Knife Sit-ups
10 Turkish Get ups 25lbs/15lbs
Run 1200m

Post time. Scale as needed.		 22m 04s
Performed as RX
Wendy Siddall 05/12/2012 Premier Martial Arts/Grand River CrossFit 05-12-2012 For Time:
Run 1200m
50 Walking Lunge steps
40 Push-ups
30 Box Jumps 24"/20"
20 Jack Knife Sit-ups
10 Turkish Get ups 25lbs/15lbs
Run 1200m

Post time. Scale as needed.		 22m 04s
Performed as RX