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Athlete Date Sort Location Workout Name Description Results
Rachel Janzen 07/30/2012 Premier Martial Arts/Grand River CrossFit 07-30-2012 5 Rounds for Time:
9 Deadlifts 155lbs/115lbs
12 Push-ups
15 Box jumps 24"/20"

Skill/Strength
Ring Dips
3x8		 7m 30s
Performed as RX
Rachel Janzen 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.		 15m 54s
Performed as RX
Rachel Janzen 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		 5m 05s
Performed as RX
Rachel Janzen 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 06s
Performed as RX
Rachel Janzen 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		 85 reps
Performed as RX
rachel janzen 07/11/2012 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		 8m 08s
Performed as RX
rachel janzen 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		 8m 08s
Performed as RX
Rachel Janzen 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		 8 rounds 20 reps
Performed as RX
Rachel Janzen 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		 7 rounds 201 reps
Performed as RX
Rachel Janzen 07/04/2012 Premier Martial Arts/Grand River CrossFit 07-04-2012 Deadlift
5-5-3-3-1

Post heaviest load. Scale as needed.

Strength Development
Power Snatch
5-5-5-5-5		 200 lbs
Performed as RX
Rachel Janzen 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
 5 rounds 1 reps
Performed as RX
Rachel Janzen 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.
 5m 58s
Performed as RX
Rachel Janzen 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 7 reps
Performed as RX
Rachel Janzen 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
 7 rounds 7 reps
Performed as RX
Rachel Janzen 04/19/2012 Premier Martial Arts/Grand River CrossFit 04-19-2012 7 Rounds for time of:
10 Sumo-Deadlift Highpull 75/55lbs
10 Wall Balls 20/15lbs


Post time. Scale as needed.

Strength Development
Bench Press
5-5-5-5-5
 8m 20s
Performed as RX
Rachel Janzen 04/18/2012 Premier Martial Arts/Grand River CrossFit 04-18-2012 For time:
800m Run followed by
10 rounds of:
10 Knees to Elbows
10 Hug a Twinkie
Finish with 800m Run

Post time. Scale as needed.		 19m 42s
Performed as RX
Rachel Janzen 04/17/2012 Premier Martial Arts/Grand River CrossFit 04-17-2012 Three rounds for time of:
Row 500 meters
20 GHD sit-ups
1 Rope Climb

Post time. Scale as needed.

Skill Development
Ring Pull-ups
3x8
 16m 33s
Performed as RX
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