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Athlete Date Sort Location Workout Name Description Results
Amy De Boer 01/06/2021 Premier Martial Arts/Grand River CrossFit None Lockdown - 30 POINTS
For time:
10-9-8-7-6-5-4-3-2-1 Push Ups
20-18-16-14-12-10-8-6-4-2 V-Sits
30-27-24-21-18-15-12-9-6-3 Air Squats

Post time!		 12m 49s
Performed as RX
Amy De Boer 01/04/2021 Premier Martial Arts/Grand River CrossFit 01/04/2021 Monday January 4
Run 3K - 60 POINTS

Post time
 18m 40s
Performed as RX
Amy De Boer 01/01/2021 Premier Martial Arts/Grand River CrossFit 01/01/2021 Friday January 1st 20 POINTS
For time:
10-20-30-40-50-40-30-20-10
Unbroken Air Squats
30 seconds Wall Sit between each set

Post time!		 14m 46s
Performed as RX
Amy De Boer 04/22/2020 Premier Martial Arts/Grand River CrossFit 04/22/2020 7 Rounds for Time
10 Alternating Lunges
20 Bicycle Crunches
30 Mountain Climbers

Post time!
Scale as needed.
 8m 59s
Performed as RX
Amy De Boer 04/01/2020 Premier Martial Arts/Grand River CrossFit 04/01/2020 32-Pack
Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

*A tabata is 4 Minutes :20 Seconds of work, :10 Seconds of rest. Youll complete 8 rounds of each movement before moving on.
Score is total numbers of Glute bridges and Flutter kicks added together.		 285 reps
Performed as RX
Amy De Boer 03/27/2020 Premier Martial Arts/Grand River CrossFit 03/27/2020 Cairo
Ascending Ladder for 15:00:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
*Continue to add 2 reps to each movement
Post total reps!

Scale as needed.
SuperKids shoot for 10min		 245 reps
Performed as RX
Amy De Boer 03/25/2020 Premier Martial Arts/Grand River CrossFit 03/25/2020 Death by Burpee
On the Minute EMOM
Round 1- 3 burpees
Round 2- 4 burpees
Round 3- 5 burpees
Round 4- 6 burpees

Do your burpees then rest remaining time out of the minute. Add 1 burpee per round until unable to complete in the minute.

Post total reps!		 101 reps
Performed as RX
Amy De Boer 03/20/2020 Premier Martial Arts/Grand River CrossFit 03/20/2020 For time:
1 Push up
1 Squat
2 Push ups
2 Squats
3 Push ups
3 Squats
4 Push ups
4 Squats
.. Until 10 reps of each

2min rest

10 Push ups
10 Squats
9 Push ups
9 Squats
8 Push ups
8 Squats
.Until 1 reps of each completed.

Post time including 2min rest!
 11m 23s
Performed as RX
Amy De Boer 04/06/2019 Premier Martial Arts/Grand River CrossFit 04/06/2019 In a 10min Window
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs 24/20

Post total reps including calories.
Scale as needed.		 142 reps
Performed as RX
Amy De Boer 04/05/2019 Premier Martial Arts/Grand River CrossFit 04/05/2019 EMOM 10min
3 Power Cleans 135/95lbs
8 V-Sits

Perfect Score is 10 rounds!

 10 rounds 0 reps
Performed as RX
Amy De Boer 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.		 73 reps
Performed as RX
Amy De Boer 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!
 210 reps
Workout Scaled
Amy De Boer 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!

 330 reps
Performed as RX
Amy De Boer 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!		 127 reps
Workout Scaled
Amy De Boer 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!		 135 reps
Performed as RX
Amy De Boer 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!


 169 reps
Workout Scaled
Amy De Boer 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		 50 reps
Performed as RX
Amy De Boer 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		 50 reps
Performed as RX
Amy De Boer 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.		 339 reps
Workout Scaled
Amy De Boer 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.
 226 reps
Performed as RX
Amy De Boer 02/20/2019 Premier Martial Arts/Grand River CrossFit 02/20/2019 10min AMRAP of:
3 Thrusters 95/65lbs
5 Burpees over bar

Post rounds and reps!
Scale as needed.
 10 rounds 1 reps
Performed as RX
Amy De Boer 02/19/2019 Premier Martial Arts/Grand River CrossFit 02/19/2019 5min AMRAP;
5 Deadlifts 135/95lbs
10 Push-ups
3min break
5min AMRAP;
5 Back Squats 135/95lbs
5 Pull-ups

Post total reps from each AMRAP added together.
Scale as needed.		 175 reps
Workout Scaled
Amy De Boer 01/30/2019 Premier Martial Arts/Grand River CrossFit 01/30/2019 10min AMRAP:
6 Renegade Rows 35/20lbs Alt DB
8 DB Squats 35/20lbs
10 Offset walking lunges 35/20lbs

Post rounds and reps!
Scale as needed.

 8 rounds 6 reps
Performed as RX
Amy De Boer 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 59s
Performed as RX
Amy De Boer 01/23/2019 Premier Martial Arts/Grand River CrossFit 01/23/2019 Belly Flop

30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Pull-ups
30 Front Squats (95/65)
30 Lateral Barbell Burpees
30 Push Jerks (95/65)

Post time!
Scale as needed.		 15m 57s
Workout Scaled
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