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Athlete Date Sort Location Workout Name Description Results
Amy Maarhuis 02/24/2012 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		 5 rounds 55 reps
Workout Scaled
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.		 7 rounds 0 reps
Workout Scaled
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit sasquatch 21-18-15-12-9-6-3 reps of

Sumo Deadlift High pull 45lbs
Push Press 45lbs
 11m 22s
Performed as RX
Stacy Bentz 02/24/2012 CrossFit Eclipse Triple Jackie 3 rounds for time
1000 mter row
50 x thursters 45/33lbs
30 pull ups		 33m 44s
Workout Scaled
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Run or Row Run or Row
As far as possible in 20 mins		 1.85 mi
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Alberta Crossfit 2 5 Rounds for time:
2 Rope Climbs
10 Step Ups w/ Sandbag
1 Crabwalk pass
(length of room and back)
 14m 02s
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Alberta Crossfit 1 For Time:
30-25-20-15-10-5 reps of
Virtual Shoveling
Push Ups 		11m 50s
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Saskatchewan crossfit 3 Row 3000m 15m 08s
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Saskatchewan Crossfit 2 20:00 AMRAP
5 Hang Power Cleans 45lbs
20 Sit Ups		 15 rounds 0 reps
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Saskatchewan Crossfit 1 21-15-9
Box Jumps (24'/20')
DB Swings (50lbs/35lbs)
Sumo Deadlift High Pull (75/55 bs)		 12m 14s
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Coretastic 15 Good Mornings
20 Leg Levers
30 Sit ups
1:00 Plank
20 Good Mornings
30 Leg Levers
40 Sit Ups
1:30 Plank
25 Good Mornings
40 Leg Levers
50 Sit Ups
2:00 Plank 		20m 45s
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Manitoba Crossfit 1 4 rounds for time of:
run 400m (1 lap)
50 Squats		 19m 51s
Performed as RX
Gunther Hoffmann 02/24/2012 CrossFit Gym Project None 5 X:

Deadlift 8 reps

Rust 45 seconden

Turkish Get-Ups x 3 reps each arm

Rust 45 seconden

Russian Step-Ups 10 reps each leg

Reut 45 seconden

Strict Dumbbell Overhead Press 8

Rust 45 seconden		 Deadlift 70 kgs
Turkish Get-Ups 12 kgs
Russian Step-Ups 48 kgs
Strict Dumbbell Overhead Press 32 kgs
Performed as RX
Bryan Taylor 02/24/2012 Copper Mountain CrossFit Doug 57 3
Rounds
15 Situp
15 Pull-Up
15 Air Squat
15 KBS
1 Round
12 Sit Up
12 Pull-Up
12 Air Squat
21 KBS
rest 57 seconds
1500m Row or 1 mile run		 19m 37s
Performed as RX
Cam Reimer 02/24/2012 CrossFit Eclipse Triple Jackie 3 rounds for time
1000 mter row
50 x thursters 45/33lbs
30 pull ups		 29m 10s
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit 'Training Fran' 21 Trusters 95/65
21 Pull ups

2:00 rest

15 Thursters
15 Pull Ups

2:00 rest

9 Thrusters
9 Pull Ups

 25m 27s
Workout Scaled
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Ontario Crossfit 1 20:00 AMRAP

10 Wall Balls
10 Hanging Knee Raises
10 Back Extensions 		13 rounds 0 reps
Performed as RX
Amy Maarhuis 02/24/2012 Premier Martial Arts/Grand River CrossFit Ontario AMRAP 5:00 AMRAP
1 Wall Climb
4 Pass Throughs (Forward and back is one rep)
8 Triceps dips (off parallette bars)		 5 rounds 0 reps
Performed as RX
Davy Baert 02/24/2012 CrossFit Gym Project None 5 X:

Deadlift 8 reps

Rust 45 seconden

Turkish Get-Ups x 3 reps each arm

Rust 45 seconden

Russian Step-Ups 10 reps each leg

Reut 45 seconden

Strict Dumbbell Overhead Press 8

Rust 45 seconden		 50-12-16-12 kgs
Performed as RX
Doug Scheel 02/24/2012 Copper Mountain CrossFit Doug 57 3
Rounds
15 Situp
15 Pull-Up
15 Air Squat
15 KBS
1 Round
12 Sit Up
12 Pull-Up
12 Air Squat
21 KBS
rest 57 seconds
1500m Row or 1 mile run		 23m 30s
Performed as RX
Johnie C 02/24/2012 Copper Mountain CrossFit Doug 57 3
Rounds
15 Situp
15 Pull-Up
15 Air Squat
15 KBS
1 Round
12 Sit Up
12 Pull-Up
12 Air Squat
21 KBS
rest 57 seconds
1500m Row or 1 mile run		 30m 29s
Performed as RX
Alan Masa 02/24/2012 CrossFit ATP WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
 45m 00s
Performed as RX
LaLa Lesinski 02/24/2012 CrossFit ATP WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
 40m 36s
Performed as RX
Chris Dalalo 02/24/2012 CR8 CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees		 89 reps
Performed as RX
Bri-Ann Wright 02/24/2012 CrossFit ATP WOD WOD

Four rounds
Sled push-200 ft (lowbar)
Box jumps-25 reps
Double unders-50 reps(150 sinlges)
Rope climb-2 (mod 10)
Two stairs and two bear crawls around the red mats
 41m 41s
Performed as RX
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