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Athlete Date Sort Location Workout Name Description Results
Jeanette Tilstra 01/16/2021 Premier Martial Arts/Grand River CrossFit 01/16/2021 One-Hundy or Bust - 60 POINTS
(Optional 35 min Time Cap)

100 Rounds for time:
1 Burpee
2 Air Squats
3 Push-ups
4 Alternating Lunges

Post time!

Post your score as RX'd only if you do all 100 rounds!		 35m 00s
Workout Scaled
Jeanette Tilstra 01/15/2021 Premier Martial Arts/Grand River CrossFit 01/15/2021 Tabatas! - 40 POINTS
8 Rounds of 20 seconds work/10 seconds rest. There is a 1:00 rest between each tabata.

Tabata 1 Squats
Tabata 2 Sit-ups
Tabata 3 Push-ups
Tabata 4 Alternating V-Sits

Score is total reps
 315 reps
Performed as RX
Jeanette Tilstra 01/13/2021 Premier Martial Arts/Grand River CrossFit 01/13/2021 Run 4K - 70 POINTS

Post time!		 29m 24s
Performed as RX
Jeanette Tilstra 01/12/2021 Premier Martial Arts/Grand River CrossFit 01/12/2021 30 POINTS
For time:
5-10-15-20-25-30-35-40-45-50
Alternating Lunges
5 Burpees after each set

Post time!
 17m 56s
Performed as RX
Jeanette Tilstra 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/11/2021 Marguerita- 40 POINTS
50 Rounds for time:
1 Burpee
1Push-up
1 Jumping Jack
1 Hand Stand

Post time!
 19m 11s
Performed as RX
Jeanette Tilstra 01/08/2021 Premier Martial Arts/Grand River CrossFit None 20 POINTS
For Time:
Buy-In 30 Jump Squats
Followed by 4 rounds of:
15 Sit-ups
15 V-Sits
30 Bicycle Crunches
45 Second plank
Cash Out 30 Jump Squats

Post time!
 13m 02s
Performed as RX
Jeanette Tilstra 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!
 11m 53s
Performed as RX
Jeanette Tilstra 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 30s
Performed as RX
Jeanette Tilstra 01/05/2021 Premier Martial Arts/Grand River CrossFit 01/05/2021 Cindys Cousin - 40 POINTS
20:00 AMPRAP
5 Burpees
10 Push-ups
15 Air Squats

Post rounds & reps!
 11 rounds 18 reps
Performed as RX
Jeanette Tilstra 01/04/2021 Premier Martial Arts/Grand River CrossFit 01/04/2021 Monday January 4
Run 3K - 60 POINTS

Post time
 20m 48s
Performed as RX
Jeanette Tilstra 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!		 14m 00s
Performed as RX
Jeanette Tilstra 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!		 12m 45s
Performed as RX
Jeanette Tilstra 07/15/2020 Premier Martial Arts/Grand River CrossFit 07/15/2020 8 rounds for Time:
6 Odd Object Clean & Jerks
8 Odd Object Squats
10 Odd Object Rows

Post time!		 10m 18s
Performed as RX
Jeanette Tilstra 07/07/2020 Premier Martial Arts/Grand River CrossFit 07/07/2020 14min EMOM
6 Jump Squats
6 V-sit

Perfect score is 14 rounds.
 14 rounds 0 reps
Performed as RX
Jeanette Tilstra 06/23/2020 Premier Martial Arts/Grand River CrossFit 06/23/2020 10 rounds for time
8 Squats
8 Sit-ups
8 Donkey Kicks

Post time!
 8m 25s
Performed as RX
Jeanette Tilstra 06/19/2020 Premier Martial Arts/Grand River CrossFit 06/19/2020 15min EMOM
5 Push-ups
10 Odd Object deadlifts

Perfect score is 15 rounds.
Post total rounds.		 15 rounds 0 reps
Performed as RX
Jeanette Tilstra 06/17/2020 Premier Martial Arts/Grand River CrossFit 06/17/2020 10min AMRAP
10 Lunges (Alt)
10 Air Squats
10 Push-ups
10 Single Leg V-Sits (Alt)

Post rounds & reps!
 6m 30s
Performed as RX
Jeanette Tilstra 06/15/2020 Premier Martial Arts/Grand River CrossFit 06/15/2020 15min AMRAP:
30 Hops/Skips/Double Unders
4 Pistol Squats
1 min Plank hold

Post rounds & reps!
 7 rounds 34 reps
Performed as RX
Jeanette Tilstra 06/06/2020 Premier Martial Arts/Grand River CrossFit 06/06/2020 21-15-9 reps of
Odd Object Squats
Odd Object Push Press
Odd Object Rows
V-sits

Post time!
 6m 20s
Performed as RX
Jeanette Tilstra 06/04/2020 Premier Martial Arts/Grand River CrossFit None Run
15 min for distance

Bike
20 min for distance

Post total distance!		 2.20 km
Performed as RX
Jeanette Tilstra 05/29/2020 Premier Martial Arts/Grand River CrossFit 05/29/2020 5 rounds for time:
30 Mountain Climbers
10 Ground to Overhead
20 Sit ups
10 Odd object squats
10 Tuck jumps

Post time!
 14m 52s
Performed as RX
Jeanette Tilstra 05/27/2020 Premier Martial Arts/Grand River CrossFit 05/27/2020 As Many Cards as Possible in 15min
Squats
Push-ups
Sit-ups
Odd Object rows

Post total Cards!

Do each exercise in sequence then back to the top. The card drawn is the reps! Suites don't matter.
Face cards as numbered, Kings, Queens and Jacks are 10 reps. Aces are 11.
Jokers equal 10 Burpees
 41 reps
Performed as RX
Jeanette Tilstra 05/20/2020 Premier Martial Arts/Grand River CrossFit None 17 min AMRAP
10 alternating step ups on chair/box
10 odd object ground to overheads

10 jumping jack
10 v sits

Calculate total rounds and reps
Submitted by Toni S.		 8 rounds 18 reps
Performed as RX
Jeanette Tilstra 05/18/2020 Premier Martial Arts/Grand River CrossFit 05/18/2020 16 min EMOM
Minute 1 - 15 sit-ups
Minute 2 - 15 leg levers
Minute 3 - 30 mountain climbers
Minute 4 - 45 sec plank
Repeat 4X

Perfect score is 16 rounds.
Submitted by Jeanette T.
 16 rounds 0 reps
Performed as RX
Jeanette Tilstra 05/16/2020 Premier Martial Arts/Grand River CrossFit Heidi Heidi
23min AMRAP
23 Air Squats
23 Push ups
23 Odd Object Ground to Overhead
23 Jump Lunges
23 Step ups

Post rounds & reps!
 3 rounds 95 reps
Performed as RX
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