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Athlete Date Sort Location Workout Name Description Results
Kelly Houser 07/24/2020 Premier Martial Arts/Grand River CrossFit None 6 rounds for time!
12 Lunges
10 Sit-ups
8 Up down plank		 5m 54s
Performed as RX
Kelly Houser 05/13/2020 Premier Martial Arts/Grand River CrossFit 05/13/2020 10min AMRAP;
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!
 7 rounds 147 reps
Performed as RX
Kelly Houser 05/08/2020 Premier Martial Arts/Grand River CrossFit 05/08/2020 Sandpaper
Climb the Ladder for 12:00:
2 Odd-Object Ground to Overhead
2 Odd-Object Thrusters [
30 Hops/Skipping/Double Unders
4s + 30 Hops/skipping/double unders
6s + 30 Hops/skipping/double unders

Continue to add (2) reps per round.
Post total reps of odd-object lifts not double unders!		 144 reps
Performed as RX
Kelly Houser 03/13/2020 Premier Martial Arts/Grand River CrossFit 03/13/2020 7min AMRAP:
7 KB SDHP 50/35lbs
7 Sit-ups

Post total reps!
Scale as needed.
 207 reps
Performed as RX
Kelly Houser 07/26/2019 Premier Martial Arts/Grand River CrossFit 07/26/2019 15min AMRAP :
10 Power Snatches (75/55)
20 Sit-ups
10 Wallballs (20/24)
20 Sit-ups

Post total reps!
Scale as needed.
 285 reps
Performed as RX
Kelly Houser 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 99 reps
Performed as RX
Kelly Houser 03/22/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.5 19.5 Our Version
For Time:
33-27-21-15-9 reps of
Thrusters 65/45lbs
Pull-ups (chin over bar)

Post reps completed in 20min Time cap!
 182 reps
Performed as RX
Kelly Houser 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 286 reps
Performed as RX
Kelly Houser 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 110 reps
Performed as RX
Kelly Houser 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 141 reps
Performed as RX
Kelly Houser 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 121 reps
Performed as RX
Kelly Houser 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 47 reps
Performed as RX
Kelly Houser 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 165 reps
Performed as RX
Kelly Houser 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 205 reps
Performed as RX
Kelly Houser 01/29/2019 Premier Martial Arts/Grand River CrossFit 01/29/2019 Overhead Squat
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Kelly Houser 01/28/2019 Premier Martial Arts/Grand River CrossFit 01/28/2019 5 rounds for time:
6 Power Cleans 95/65lbs
5 Toes to Bar
4 Push Jerk 95/65lbs

Post time!
Scale as needed.
 4m 39s
Performed as RX
Kelly Houser 01/26/2019 Premier Martial Arts/Grand River CrossFit 01/26/2019 2-player WOD
Complete as many rounds as possible in 20 minutes of
Row 150m
10 Box overs (20")
10 Hand-release push-ups

Each partner completes round before next person goes.
Post rounds and reps!
 16 rounds 0 reps
Performed as RX
Kelly Houser 01/25/2019 Premier Martial Arts/Grand River CrossFit 01/25/2019 Play Ball
3 Rounds:
10 Power Snatches (75/45)
20 Sit-ups
30 Wallballs (20/14)

Post time!
Scale as needed.		 8m 38s
Performed as RX
Kelly Houser 01/24/2019 Premier Martial Arts/Grand River CrossFit 01/24/2019 Rowing
10x100m
30sec rest between.

Post fastest interval!
 0m 21s
Performed as RX
Kelly Houser 01/19/2019 Premier Martial Arts/Grand River CrossFit 01/19/2019 Indiana Jones
Complete 5 rounds in 12 minutes or the Boulder* squishes you!
5 Burpees
10 Box Jumps 24/20
15 Kettlebell swings 50/35lbs
20 Sit-ups

*Boulder = 30 Wall Balls 20/15lbs
If you go over time time, finish workout and add in the wall balls. Timer still goes. Post time!
Scale as needed.
Compare to Jan 9, 2016
 11m 33s
Performed as RX
Kelly Houser 01/16/2019 Premier Martial Arts/Grand River CrossFit 01/16/2019 10min AMRAP of:
30 Double Unders
10 KB Swings 50/35lbs
5 Box Jumps 24/20

Post rounds & reps
Scale as needed.
 7 rounds 16 reps
Performed as RX
Kelly Houser 01/14/2019 Premier Martial Arts/Grand River CrossFit 01/14/2019 21-15-9
Hang DB Cleans 35/20lbs
Hand release push-ups

Post time!
Scale as needed.		 3m 00s
Performed as RX
Kelly Houser 01/12/2019 Premier Martial Arts/Grand River CrossFit 01/12/2019 Jump Start
60 Double Unders
30 DB Snatches 50/35lbs
60 Double Unders
30/25 cal Row
60 Double Unders
30 V-sits

Post time!
Scale as needed.		 8m 43s
Performed as RX
Kelly Houser 01/09/2019 Premier Martial Arts/Grand River CrossFit 01/09/2019 For time:
15 minute time cap
100 Double-unders
21-15-9 reps of
Shoulder to overhead 95/65lbs
toes to bar
100 Double-unders

Post time!
Scale as needed
Compare to Jan 28, 2017
 11m 07s
Performed as RX
Kelly Houser 01/08/2019 Premier Martial Arts/Grand River CrossFit 01/08/2019 3 Position Clean
2-2-2-2-2-2-2

3 Position clean= 1 power clean + 1 clean at knees +1 hang clean

Post heaviest load!
 100 lbs
Performed as RX
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