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Athlete Date Sort Location Workout Name Description Results
karyn baxter 08/22/2012 Premier Martial Arts/Grand River CrossFit 08-22-2012 15min AMRAP of:
10 Kettlebell swings, 50lbs/35lbs
10 Box jumps, 24"/20"
10 Ring dips

Post rounds and reps. Scale as needed.

Skill/Strength
Handstand Hold
30sec x 3		 6 rounds 6 reps
Performed as RX
karyn baxter 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		 11m 37s
Performed as RX
karyn baxter 08/11/2012 Premier Martial Arts/Grand River CrossFit 08-11-2012 4 Rounds for Time of:
Run 400 meters
50 Sit Ups

Post time. Scale as needed.		 21m 27s
Performed as RX
karyn baxter 08/10/2012 Premier Martial Arts/Grand River CrossFit 08-10-2012 3 Rounds for time of:
500m Row
20 Pistol Squats
20 KB Swings 50lbs/35lbs

Post time. Scale as needed.

Skill/Strength
L-Sits
Accumulate 2min total		 16m 40s
Performed as RX
karyn baxter 08/08/2012 Premier Martial Arts/Grand River CrossFit 08-08-2012 8min AMRAP of:
3 Power Snatches 75lbs/45lbs
5 Box Jumps 24"/20"
8 V-Ups

Post rounds. Scale as needed.

Skill/Strength
Back Squat
5-5-5-5-5		 9 rounds 3 reps
Performed as RX
karyn baxter 08/07/2012 Premier Martial Arts/Grand River CrossFit 08-07-2012 2 Rounds for Reps of:
DB Thrusters for 1 minute 45lbs/30lbs
Rest 1 minute
Toes to Bar for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

Keep Score by Total Number of Reps. Scale as needed.

Skill/Strength
Double Unders		 107 reps
Workout Scaled
karyn baxter 08/03/2012 Premier Martial Arts/Grand River CrossFit 08-03-2012 For Time:
200m Run
8-7-6-5-4-3-2-1 reps of:
Sumo-Deadlift 135/95
10-20-30-40-50-60-70-80 reps of:
Double Unders
400m

Post Time. Scale as needed.		 14m 53s
Workout Scaled
karyn baxter 08/01/2012 Premier Martial Arts/Grand River CrossFit 08-01-2012 12min AMRAP of:
3 Squat Cleans 105lbs/75lbs
6 Pull-ups

Post rounds. Scale as needed.

Skill/Strength
Shoulder Press
5-5-5-5-5		 7 rounds 1 reps
Workout Scaled
karyn baxter 07/31/2012 Premier Martial Arts/Grand River CrossFit 07-31-2012 For time:
1 mile Run 1600m Row

Post total time.		 16m 17s
Performed as RX
karyn baxter 07/25/2012 Premier Martial Arts/Grand River CrossFit 07-25-2012 Buy in:100 Double Unders followed by-
50 Push-ups
25 Toes to bar
40 Push-ups
20 Toes to bar
30 Push-ups
15 toes to bar
20 Push-ups
10 Toes to bar
10 Push-ups
5 Toes to bar
Cash Out- 20 Box Jump

Post time. Scale as needed.		 14m 49s
Workout Scaled
karyn baxter 07/24/2012 Premier Martial Arts/Grand River CrossFit 07-24-2012 For Time:
KB swings 10-9-8-7-6-5-4-3-2-1 (50lbs/35lbs)
Burpees 1-2-3-4-5-6-7-8-9-10

Post time. Scale as needed.

Skill/Strength
Overhead Squat
5-5-5-5-5		 8m 49s
Performed as RX
karyn baxter 07/16/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#4 10:00 to complete as much of the following as possible
10 Clean and Jerk 95/65 Scaled 65/45
10 Calorie Row
9 Clean and Jerk
9 Calorie Row
8 Clean and Jerk
8 Calorie Row....
Down to
1 Clean and Jerk
1 Calorie Row

Post total reps.

Skill/Strength
Box Jumps
3x10		 90 reps
Performed as RX
karyn baxter 07/11/2012 Premier Martial Arts/Grand River CrossFit 07-11-2012 For Time:
21-15-9 reps of:
Calorie Row
Burpees
Wall-balls 20lbs/15lbs
Compare to Nov. 18, 2011

Post time. Scale as needed.

Skill/Strength
Front Squat
5-5-5-5		 13m 05s
Performed as RX
karyn baxter 07/09/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#3 10min AMRAP of:
10 Deadlifts 155/115 Scaled: 135/95
10 Jacknife Sit-ups Scaled: Sit-ups
10 Hand release Push-ups

Post rounds.

Skill/Strength
Double Unders
3x50		 5 rounds 2 reps
Performed as RX
karyn baxter 07/05/2012 Premier Martial Arts/Grand River CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Record rounds and total reps of pull-ups.

Skill/Strength
Handstand Holds
3x30sec		 3 rounds 42 reps
Workout Scaled
karyn baxter 07/03/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#2 "Rahoi" Throwdown WOD#2
12min AMRAP of:
12 Box Jumps 24"/20" Scaled: 20"/16" (step ups acceptable)
6 Thrusters 95lbs/65lbs Scaled: 65lbs/45lbs
6 Bar Facing Burpees

Post rounds and reps.
Skill/Strength
Hand Release Push-ups
3xMax Reps
 4 rounds 12 reps
Performed as RX
karyn baxter 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.
 10m 17s
Workout Scaled
karyn baxter 06/26/2012 Premier Martial Arts/Grand River CrossFit Jesse Loves Tire Flips 15:00 AMRAP of:
10 tire flips
200M Run

Post rounds. Scale as needed.

Strength/Skill
Muscle-Up Progressions
 8 rounds 4 reps
Performed as RX
karyn baxter 06/25/2012 Premier Martial Arts/Grand River CrossFit Throwdown WOD#1 The Long Thruster Summer Throwdown Series WOD #1
5:00 AMRAP of
5 Hang Power Cleans 65/45Scaled 45/25
5 Front Squats
5 Push Press

5 point penalty each time the bar is put down

Strength/Skill
Deadlift
5-5-5-5-5
 6 rounds 14 reps
Performed as RX
karyn baxter 02/09/2012 Premier Martial Arts/Grand River CrossFit 02-09-2012 Tabatas
8x20sec on/10sec off of:

Sit-ups
1min rest
Jump Squats 45lbs/35lbs
1min rest
Push press 65lbs/45lbs

Scale as needed. Add up all reps for score.		 177 reps
Performed as RX
karyn baxter 01/30/2012 Premier Martial Arts/Grand River CrossFit 01-30-2012 5 Rounds for Time:

12 Wall Balls 20lbs/15lbs
12 Toes to Bar

Scale as needed.		 5m 20s
Workout Scaled
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