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Athlete Date Sort Location Workout Name Description Results
Jeanette Tilstra 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 18 reps
Performed as RX
Jeanette Tilstra 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
Jeanette Tilstra 05/06/2020 Premier Martial Arts/Grand River CrossFit 05/06/2020 Tabatas
#1 Squats
1min Rest
#2 Alt. V-Sits
1min Rest
#3 Up down Plank

Post total reps!
Tabata= 8x20sec on/10sec rest. 4min total each Tabata.		 292 reps
Performed as RX
Jeanette Tilstra 05/01/2020 Premier Martial Arts/Grand River CrossFit 05/01/2020 15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!
 9 rounds 15 reps
Performed as RX
Jeanette Tilstra 04/29/2020 Premier Martial Arts/Grand River CrossFit 04/29/2020 For Time
50-40-30-20-10:
Hops/Skips or Double-Unders
Sit-Ups

Post time!		 8m 35s
Performed as RX
Jeanette Tilstra 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 10s
Performed as RX
Jeanette Tilstra 04/20/2020 Premier Martial Arts/Grand River CrossFit 04/20/2020 Cookie Monster
15min AMRAP:
20 Odd-Object Squats
20 Lateral Hops over Odd-Object
20 Sit-ups

Post rounds & reps!
Scale as needed.

 6 rounds 24 reps
Performed as RX
Jeanette Tilstra 04/17/2020 Premier Martial Arts/Grand River CrossFit 04/17/2020 "Pick it Up"
AMRAP 15:
8 Odd-Object Rows
8 Odd-Object Ground to Overhead
12 Odd-Object Step-Back Lunges

Post rounds & reps!
Scale as needed.		 10 rounds 20 reps
Performed as RX
Jeanette Tilstra 04/15/2020 Premier Martial Arts/Grand River CrossFit 04/15/2020 Mashed Potatoes
For Time!
5 Rounds of Sindee
50 Odd-object Ground to Shoulder
rest 2min

4 Rounds of Sindee
40 Odd-Object Squats
rest 2min

3 Rounds of Sindee
30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
Post Time!
Scale as needed.		 21m 40s
Performed as RX
Jeanette Tilstra 04/11/2020 Premier Martial Arts/Grand River CrossFit 04/11/2020 15min Partner AMRAP:
1 person holds plank while other finishes round of:
5 Push-ups
5 Sit-ups
5 Squats

Post total rounds & reps!
Scale as needed.		 29 rounds 8 reps
Performed as RX
Jeanette Tilstra 04/10/2020 Premier Martial Arts/Grand River CrossFit 04/10/2020 5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Hops over odd-object

Post total reps!
Scale as needed.
 269 reps
Performed as RX
Jeanette Tilstra 04/07/2020 Premier Martial Arts/Grand River CrossFit 04/07/2020 Get Outside
5 rounds for Distance
2min Run
1min Walking lunges

Post total distance!
Scale as needed.

Measure distance with phone add or GPS.		 1.73 km
Performed as RX
Jeanette Tilstra 04/06/2020 Premier Martial Arts/Grand River CrossFit 04/06/2020 3x4min AMRAPs of
6 Push ups
9 Air Squats
12 Mountain Climbers
1min Rest between AMRAPs

Post total reps!
Scale as needed.		 453 reps
Performed as RX
Jeanette Tilstra 04/03/2020 Premier Martial Arts/Grand River CrossFit 04/03/2020 Part A)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Ground-to-Overhead
2min Rest

Part B)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Step-Ups
2min Rest

Part C)
3 Rounds:
20 Jumping Lunges
20 Odd-Object Thrusters

Post total time including breaks!
Scale as needed.		 18m 59s
Performed as RX
Jeanette Tilstra 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.g
Score is total numbers of Glute bridges and Flutter kicks added together.		 286 reps
Performed as RX
Jeanette Tilstra 03/31/2020 Premier Martial Arts/Grand River CrossFit 03/31/2020 Tic Tac Go
AMRAP 20:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

Post total reps of squats!
Scale as needed. SuperKids scale to 12min and 200m.		 180 reps
Performed as RX
Jeanette Tilstra 03/30/2020 Premier Martial Arts/Grand River CrossFit 03/30/2020 Deck of Cards
Spades Odd-Object Zercher Squats
Clubs Odd-Object to Shoulder
Hearts Sit-Ups
Diamonds Push ups

Aces 11, King, Queen, Jacks 10, Face cards as numbered. Jokers 10 Burpees.

Post time to complete total deck!
Scale as needed.		 22m 10s
Performed as RX
Jeanette Tilstra 03/28/2020 Premier Martial Arts/Grand River CrossFit 03/28/2020 5 rounds for time of:
10 Chair Dips
15 Air Squats
20 Sit-ups

Post time!
Scale as needed.
SuperKids can scale as needed.		 7m 23s
Performed as RX
Jeanette Tilstra 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!		 88 reps
Performed as RX
Jeanette Tilstra 03/23/2020 Premier Martial Arts/Grand River CrossFit 03/23/2020 Farmland
15min AMRAP:
15 Hand-release push-ups
18 Bent over Odd object Rows
21 Glute bridge

Post rounds and reps!
Scale as needed.

 9 rounds 33 reps
Performed as RX
Jeanette Tilstra 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 13s
Performed as RX
Jeanette Tilstra 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!		 145 reps
Performed as RX
Jeanette Tilstra 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		 49 reps
Workout Scaled
Jeanette Tilstra 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.		 253 reps
Workout Scaled
Jeanette Tilstra 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
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