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Athlete Date Sort Location Workout Name Description Results
Jen Drenth 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!
 7m 57s
Performed as RX
Jen Drenth 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!
 8m 08s
Performed as RX
Jen Drenth 06/02/2020 Premier Martial Arts/Grand River CrossFit 06/02/2020 Tiger Balm
AMRAP 20:
200m Run
7 Odd Object Clean and Jerks
40 Hops/Skips/Double-Unders

Post rounds & reps!
 9 rounds 0 reps
Performed as RX
Jen Drenth 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
 59 reps
Performed as RX
Jen Drenth 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.		 293 reps
Performed as RX
Jen Drenth 05/05/2020 Premier Martial Arts/Grand River CrossFit 05/05/2020 For Time:
20 Odd-Object Rows
200m Run
40 Odd Object Ground to Shoulder
200m Run
40 Odd-Object Shoulder to Overhead
200m Run
20 Odd-Object Rows

Post time!		 7m 58s
Performed as RX
Jen Drenth 05/04/2020 Premier Martial Arts/Grand River CrossFit 05/04/2020 Shenanigans
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!		 13m 52s
Performed as RX
Jen Drenth 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 51s
Performed as RX
Jen Drenth 04/28/2020 Premier Martial Arts/Grand River CrossFit 04/28/2020 For time:
1 Mile Run or Bike
Into
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Push-ups
Into
1 Mile Run or Bike

Post time!		 24m 47s
Performed as RX
Jen Drenth 04/27/2020 Premier Martial Arts/Grand River CrossFit 04/27/2020 7 rounds for time:
7 Burpees
7 Squats
7 Sit-ups

Post time!
 6m 25s
Performed as RX
Jen Drenth 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.
 9m 36s
Performed as RX
Jen Drenth 04/08/2020 Premier Martial Arts/Grand River CrossFit 04/08/2020 6 rounds for time!
3 Table inverted rows
6 (per side) Bulgarian Split squats
9 V-sits

Post time!
Scale as needed.
 5m 50s
Performed as RX
Jen Drenth 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.		 488 reps
Performed as RX
Jen Drenth 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 30m 00s
Performed as RX
Jen Drenth 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.		 372 reps
Performed as RX
Jen Drenth 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.		 210 reps
Performed as RX
Jen Drenth 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.		 21m 27s
Performed as RX
Jen Drenth 03/26/2020 Premier Martial Arts/Grand River CrossFit 03/26/2020 Run and Squat
4 rounds
400m
50 squats

Post time!
Use the track or a running app!
Scale as needed.
SuperKids can scale to 200m and 25 squats.		 18m 59s
Performed as RX
Jen Drenth 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.

 10 rounds 2 reps
Performed as RX
Jen Drenth 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!
 7m 37s
Performed as RX
Jen Drenth 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.		 101 reps
Performed as RX
Jen Drenth 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
Performed as RX
Jen Drenth 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!

 276 reps
Performed as RX
Jen Drenth 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!		 106 reps
Performed as RX
Jen Drenth 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!		 160 reps
Performed as RX
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