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Athlete Date Sort Location Workout Name Description Results
karyn baxter 11/14/2012 Premier Martial Arts/Grand River CrossFit Challenge of the Week 11-14-2012 7 rounds of:
1 Rope Climb
10 Wall Balls 20lbs/15lbs
15 KB Swings 50lbs/35lbs
20 Double Unders

LVL1M: 4 rounds, mod.climb, light DB swings, Double skips
LVL1: 5 rounds, mod. climb, triple skips
LVL2: RX'd
LVL3: RX'd

Skill Development
Work on any skills
 15m 47s
Workout Scaled
karyn baxter 11/13/2012 Premier Martial Arts/Grand River CrossFit 11-13-2012 Clean and Jerk
5-5-5-5-5

Post heaviest load.
 95 lbs
Performed as RX
karyn baxter 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 13s
Workout Scaled
karyn baxter 11/05/2012 Premier Martial Arts/Grand River CrossFit 11-05-2012 21-15-9 reps of:
Burpee tuck jumps
Pull-ups
Sit-ups

LVL1M: Burpees, Jumping Pull-ups
LVL1: Burpees, Band assist pull-ups
LVL2: Band assist pull-ups
LVL3: RX'd

Strength Development
Push Jerk
5-5-5-5-5
 7m 55s
Workout Scaled
karyn baxter 10/31/2012 Premier Martial Arts/Grand River CrossFit 10-31-2012 Challenge of the Week With a continuously running clock do one 115lbs/75lbs Clean and Jerk the first minute, two 115lb/75lbs Clean and Jerks the second minute, three the next and so on. Continue as long as you are able. Use as many sets per minute as needed.
LVL1M: Light Weight
LVL1: Light Weight
LVL2 : RX'd
LVL3: RX'd

Post number of reps achieved.

Skill Development
Muscle Up Progression
3x5		 8 reps
Performed as RX
karyn baxter 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		 24m 34s
Performed as RX
karyn baxter 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
 6m 38s
Performed as RX
karyn baxter 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
 11m 38s
Performed as RX
karyn baxter 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 0 reps
Performed as RX
karyn baxter 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
 324 reps
Performed as RX
karyn baxter 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 59s
Performed as RX
karyn baxter 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 04s
Performed as RX
karyn baxter 09/26/2012 Premier Martial Arts/Grand River CrossFit 09-26-2012 Nyree's Happy Birthday WOD

Buy in:
37 Burpees followed by
3 Rounds of:
9 Squat Cleans 95lbs/65lbs
23 KB Swings 50lbs/35lbs
75 Double Unders

LVL1M: No Burpees, Front Squat 65/45,DB Swings, Single Skips
LVL1: 75/5lbs, Triple Skips
LVL2: RX'd
LVL3: RX'd Sub 12min		 28m 22s
Performed as RX
karyn baxter 09/19/2012 Premier Martial Arts/Grand River CrossFit 09-19-2012 8 Rounds for Max Reps of:
Hang Power Clean 115lbs/75lbs, 20sec
10sec rest
Push Press 115lbs/75lbs, 20sec
10sec rest

Post total number of reps.
LVL1M: 4 rounds lightweight
LVL1: 6 rounds 75lbs/45lbs
LVL2: RX'd
LVL3: RX'd

Skill Development
Box Jumps
3x10		 120 reps
Performed as RX
karyn baxter 09/18/2012 Premier Martial Arts/Grand River CrossFit 09-18-2012 4 Rounds for Time of:
250m Row
Burpees for the length of time it takes to row.

Score is total number of burpees.
LVL1M: 2 rounds
LVL1: 3 rounds
LVL2: RX'd
LVL3: Rx'd

Strength Development
Bench Press
5-5-5-5-5
 66 reps
Performed as RX
karyn baxter 09/14/2012 Premier Martial Arts/Grand River CrossFit 09-14-2012 5 Rounds for time of:
10 Tire Flips
400m Sandbag carry 40lbs/30lbs

LVL1M: 3r, no weight carry
LVL1: 5r, no weight carry
LVL2: RX'd
LVL3: RX'd Sub. 15min
 17m 50s
Performed as RX
karyn baxter 09/13/2012 Premier Martial Arts/Grand River CrossFit 09-13-2012 8min AMRAP of:
8 Pull-ups
8 Pistol Squats (4per side)
8 Hand Release Push-ups

LVL1M: Jump Pull-ups, Standard Squats
LVL1: Asst. Pull-ups, Pistols to 16"
LVL2: Asst Pull-ups, Hip below parallel to box
LVL3: RX'd no box
Post rounds and reps

Skill Development
Handstand Holds
3x30sec		 6 rounds 8 reps
Performed as RX
karyn baxter 09/12/2012 Premier Martial Arts/Grand River CrossFit Jesse's Bear Complex 30 Reps for Time of the Following:
Front Squat, Push Press, Back Squat,
Behind the Neck Push Press = 1 rep

Choose Weight. Bar cannot touch floor until one rep is completed.
LVL1M: 10 reps
LVL1: 20 reps
LVL2: RX'd
LVL3: RX'd Sub. 10min

Skill/Strength
Work on weaknesses or skills
 7m 02s
Performed as RX
karyn baxter 09/08/2012 Premier Martial Arts/Grand River CrossFit 09-08-2012 3X800m Runs
4min Between Intervals
or
3x1000m Row
4min Between Intervals

Post Fastest Interval.		 7m 13s
Performed as RX
karyn baxter 09/07/2012 Premier Martial Arts/Grand River CrossFit 09-07-2012 10 Rounds for Time:
10 Hand Release Push-ups
10 Sit-ups
10 Squats

LVL1M: 5rounds
LVL1: 7rounds
LVL2: RX'd
LVL3: Plyo-Push-ups

Strength Development
Deadlift
5-5-5-5-5
 11m 18s
Performed as RX
karyn baxter 09/05/2012 Premier Martial Arts/Grand River CrossFit 09-05-2012 5 Rounds for Time:
6 Power Cleans 115lbs/75lbs
8 Box Jumps 24"/20"
10 V-Ups

LVL1M: 3r, Hang Clean(light), 20"/16", Sit-ups
LVL1: 4r, 95lbs/65lbs
LVL2: RX'd
LVL3: RX'd, 28"/24", sub. 8min

Strength Development
Behind the Neck Jerk
5-5-5-5-5
 5m 55s
Performed as RX
karyn baxter 08/31/2012 Premier Martial Arts/Grand River CrossFit 08-31-2012 6 Rounds for time:
6 Tire Flips
6 Jumps in and out of tire
100m Run

LVL1M: 3 rounds
LVL1: 4 rounds
LVL2: RX'd
LVL3: RX'd sub 8min
 6m 31s
Performed as RX
karyn baxter 08/29/2012 Premier Martial Arts/Grand River CrossFit Skyler's Hate Fest 3 rounds for Time of:
15 Burpees
10 Thrusters 95lbs/65lbs
5 Box Jumps 28"/24"
250m Row

LVL1M: 5 reps each, step-ups 45lbs/35lbs
LVL1: 10 burpees, 24"/20" Box 65lbs/45lbs
LVL2: RX'd
LVL3: RX'd sub. 13min

Skill Development
Any Weakness
 17m 44s
Performed as RX
karyn baxter 08/25/2012 Premier Martial Arts/Grand River CrossFit 08-25-2012 8x100m Sprints
2min between

Post fastest sprint.		 0m 16s
Performed as RX
karyn baxter 08/24/2012 Premier Martial Arts/Grand River CrossFit 08-24-2012 3-5-7-9 reps of:
Clean and Jerk 115lbs/75lbs
Toes to Bar

Post time. Scale as needed.

Skill/Strength
Snatch Balance
Use Bar 3x10		 10m 32s
Performed as RX
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