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Athlete Date Sort Location Workout Name Description Results
Jeanette Tilstra 02/17/2021 Premier Martial Arts/Grand River CrossFit None AMRAP 10

10/7 Cal Row
8 Deadlifts 155/105
12 DB Step Ups (1 DB) 50/35 24"/20"


 4 rounds 5 reps
Performed as RX
Jeanette Tilstra 02/13/2021 Premier Martial Arts/Grand River CrossFit None 12:00 AMRAP

3 Burpees
9 Air squats

20 POINTS
 17 rounds 5 reps
Performed as RX
Jeanette Tilstra 02/12/2021 Premier Martial Arts/Grand River CrossFit None 20 minute AMRAP

20 Mountain climbers (10/leg)
20 Jumping jacks
20 High knees (10/side)
20 Bicycle crunches (10/side)

30 POINTS
 17 rounds 20 reps
Performed as RX
Jeanette Tilstra 02/10/2021 Premier Martial Arts/Grand River CrossFit None 3 rounds for time:

60-second wall sit

25 air squats

20 alternating lunges

20 Speed skaters

Post time:

30 POINTS		 8m 23s
Performed as RX
Jeanette Tilstra 02/09/2021 Premier Martial Arts/Grand River CrossFit None Heart-Rate Racer

5 rounds of:

40 mountain climbers (20/leg)
20 Jumping jacks
10 Tuck jumps
5 Burpees

Post time!

30 POINTS
 9m 07s
Performed as RX
Jeanette Tilstra 02/09/2021 Premier Martial Arts/Grand River CrossFit None BONUS WOD!!

G-Ma Loves Chelsea!

20:00 EMOM
5 Push-ups
10 Sit-ups
15 Squats

Post number of completed rounds only.

40 POINTS
 20 rounds 0 reps
Performed as RX
Jeanette Tilstra 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
 348 reps
Performed as RX
Jeanette Tilstra 02/06/2021 Premier Martial Arts/Grand River CrossFit None 10:00 AMRAP

4 Push-ups
8 Triceps Dips
12 Mason Twists (6/side)

20 POINTS

Post rounds and reps		 13 rounds 3 reps
Performed as RX
Jeanette Tilstra 02/06/2021 Premier Martial Arts/Grand River CrossFit None BONUS WOD!!

G-Ma is in a Chelsea Mood

20:00 EMOM

5 Push-ups
10 Sit-ups
15 Squats

Post completed rounds only!

40 POINTS
 20 rounds 0 reps
Performed as RX
Jeanette Tilstra 02/05/2021 Premier Martial Arts/Grand River CrossFit None 525

For time:

100 80 60 40 20 Skips
50 40 30 20 10 Air Squats
25 20 15 10 5 V-Sits

40 POINTS		 12m 29s
Performed as RX
Jeanette Tilstra 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
 23m 29s
Performed as RX
Jeanette Tilstra 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 14s
Performed as RX
Jeanette Tilstra 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
Workout Scaled
Jeanette Tilstra 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
Jeanette Tilstra 01/30/2021 Premier Martial Arts/Grand River CrossFit None "Renegade Mimi"
contributed by Karen T.

30 POINTS

6 Rounds for time
10 odd object goblet squat,
20 weighted renegade rows,
30 alternating v-sits.

12m 43s
Performed as RX
Jeanette Tilstra 01/29/2021 Premier Martial Arts/Grand River CrossFit None "Lucky 7s"
contributed by Jeanette T.

40 POINTS

7 rounds for time

7 air squats
7 sit-ups
7 push-ups
7 step-ups
7 triceps dips
7 burpees
7 leg levers
 18m 15s
Performed as RX
Jeanette Tilstra 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 		15m 05s
Performed as RX
Jeanette Tilstra 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
 20m 30s
Performed as RX
Jeanette Tilstra 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 30s
Performed as RX
Jeanette Tilstra 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
Jeanette Tilstra 01/23/2021 Premier Martial Arts/Grand River CrossFit None 40 POINTS

15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!

Compare to May 1, 2020		 11 rounds 4 reps
Performed as RX
Jeanette Tilstra 01/22/2021 Premier Martial Arts/Grand River CrossFit None Shenanigans - 30 POINTS

5 Rounds:
12 Odd-Object Ground to Overhead
6 Burpees over Odd-Object
12 Odd-Object Step Back Lunges
6 Burpees over Odd-Object

Post time!

Compare to May 4, 2020		 13m 40s
Performed as RX
Jeanette Tilstra 01/20/2021 Premier Martial Arts/Grand River CrossFit None 30 POINTS

10min AMRAP:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!

Compare to May 13, 2020
 7 rounds 13 reps
Performed as RX
Jeanette Tilstra 01/19/2021 Premier Martial Arts/Grand River CrossFit None Sk8ters Gonna Plank - 50 POINTS

5 Rounds for time:
60 Speed skaters (30/side)
20 Air Squats
2:00 Plank

Post time
 17m 54s
Performed as RX
Jeanette Tilstra 01/18/2021 Premier Martial Arts/Grand River CrossFit None Heidi 50 POINTS

(Compare to May 16, 2020)

23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 4 rounds 41 reps
Performed as RX
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