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Athlete Date Sort Location Workout Name Description Results
Glynis Glenney 02/11/2021 Premier Martial Arts/Grand River CrossFit None Stay Still

10 rounds of:

15-second V-Sit hold

30-second plank

Post total time including the transition time between each exercise.

20 POINTS
 10m 37s
Performed as RX
Glynis Glenney 02/08/2021 Premier Martial Arts/Grand River CrossFit None Max Out Mayhem

3 rounds for max reps:

Maximum push ups

Maximum sit ups

Maximum burpees

Rest 60 seconds between rounds

Post total reps!

40 POINTS
 195 reps
Performed as RX
Glynis Glenney 02/04/2021 Premier Martial Arts/Grand River CrossFit None "Stagger Steps"

Run 3K
During your run perform:
10 rounds of 20 walking lunge steps

Post time

70 POINTS
 33m 57s
Performed as RX
Glynis Glenney 02/03/2021 Premier Martial Arts/Grand River CrossFit None Triple Threat

Part One

2 Burpees 10 Walking Lunges
4 Burpees 8 Walking Lunges
8 Burpees 4 Walking Lunges
10 Burpees 2 Walking Lunges

Part Two

3 Rounds of:
10 Jump Squats
20 Mountain Climbers (10/side)

Part Three

4 Rounds of:
5 Sit ups
10 Leg Levers
20 Bicycle Crunches

40 POINTS!

Post total time
 9m 19s
Performed as RX
Glynis Glenney 02/02/2021 Premier Martial Arts/Grand River CrossFit None Pandemic Groundhog Day
contributed by Toni

30 POINTS

20:00 EMOM

6 power cleans @55 lbs (or any odd object!) and 8 step ups with a hop at the top.

Perfect score is 20!
 20 rounds 0 reps
Performed as RX
Glynis Glenney 02/01/2021 Premier Martial Arts/Grand River CrossFit None Jens Making the Boys Mad
contributed by Jen P.

30 POINTS

12:00 EMOM
1st minute 45 second plank
2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges
 12 rounds 0 reps
Performed as RX
Glynis Glenney 01/28/2021 Premier Martial Arts/Grand River CrossFit None "The 100 Point Workout"
contributed by Kathy G.

40 POINTS

Buy in: 1:00 plank
100 squats
100 sit-ups
100 alternating lunges
100 single skips
Cash out: 1:00 plank 		16m 18s
Performed as RX
Glynis Glenney 01/27/2021 Premier Martial Arts/Grand River CrossFit None Housebound
contributed by Fiona A.

40 POINTS

5 rounds for time of:

10 weighted sit ups with odd object
20 pushups
30 air squats
40 step ups
 16m 54s
Performed as RX
Glynis Glenney 01/26/2021 Premier Martial Arts/Grand River CrossFit None Dog Interference
contributed by Amy D.

20 POINTS

4 rounds for time:

10 tricep/chair dips
15 glute bridges
20 alternating lunges
25 calf raises
 7m 24s
Performed as RX
Glynis Glenney 01/25/2021 Premier Martial Arts/Grand River CrossFit None Anger Management - Lockdown Style
contributed by Sheryl F.

20 POINTS

No reps to count, just let it all out.

This was a heavy bag tabata workout, but could be done shadow boxing style.

Tabata 1 - upper body/punches
Tabata 2 - lower body/kicks
Tabata 3 - upper and lower body

Tabata = 8 rounds, 20 seconds work, 10 seconds rest.

1 min rest between tabatas.
 1 reps
Performed as RX
Glynis Glenney 01/07/2021 Grand river crossfit 01/07/2021 Chipper - 20 POINTS
For Time:
50 Air Squats
10 Burpees
50 Sit-ups
10 Burpees
50 Lunges
10 Burpees
50 Jumping Jacks
10 Burpees

Post time!
 12m 26s
Performed as RX
Glynis Glenney 01/07/2021 Premier Martial Arts/Grand River CrossFit 01/07/2021 Chipper - 20 POINTS
For Time:
50 Air Squats
10 Burpees
50 Sit-ups
10 Burpees
50 Lunges
10 Burpees
50 Jumping Jacks
10 Burpees

Post time!
 12m 26s
Performed as RX
Glynis Glenney 01/02/2021 Premier Martial Arts/Grand River CrossFit None Saturday January 2
Super Legs 30 POINTS
5 Rounds for time:
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Jump Squats

Post time!		 15m 55s
Performed as RX
Glynis Glenney 04/13/2020 Home 04/13/2020 10min AMRAP:
1 Towel Roll Up
6 Straddle Press of Odd Object
8 Zercher Squats with Odd Object

Post rounds and reps!
SuperKids can do total workout.		 8 rounds 7 reps
Performed as RX
Glynis Glenney 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 50m 00s
Performed as RX
Glynis Glenney 03/18/2019 Premier Martial Arts/Grand River CrossFit 03/18/2019 8min AMRAP of:
20 Double Unders
10 OHS 65/45lbs
5 Burpees

Post rounds & reps!
Scale as needed.		 03 rounds 033 reps
Workout Scaled
Glynis Glenney 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.
 6 rounds 31 reps
Workout Scaled
Glynis Glenney 01/03/2019 Premier Martial Arts/Grand River CrossFit 01/03/2019 2x Tabata Calorie Row
1min Rest between tabatas

Post total Calories.
 76 reps
Performed as RX
Glynis Glenney 01/02/2019 Premier Martial Arts/Grand River CrossFit 01/02/2019 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 11 rounds 1 reps
Workout Scaled