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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 08/12/2020 Premier Martial Arts/Grand River CrossFit 08/12/2020 5min
600m Run
1 Round of Cindy
Max Squat cleans 65/95lbs
1min Rest

5min
400m Run
2 Rounds of Cindy
Max Squat Cleans 65/95lbs
1min Rest

5min
200m Run
3 Rounds of Cindy
Max Squat Cleans

1 round of Cindy = 5 pull ups, 10 push ups, 15 Squats

Post total Squat cleans!		 15 reps
Workout Scaled
Jen Priestman 08/11/2020 Premier Martial Arts/Grand River CrossFit 08/11/2020 21-18-15-12--9 reps of:
KB Swings 35/50lbs
Push-ups

Post time!		 5m 54s
Performed as RX
Jen Priestman 08/10/2020 Premier Martial Arts/Grand River CrossFit 08/10/2020 Back Squat
5-5-3-3-3-1
Rest 3min between sets

Post heaviest load!
 175 lbs
Performed as RX
Jen Priestman 08/07/2020 Premier Martial Arts/Grand River CrossFit 08/07/2020 Run or Row
4 x 800m
3min Rest between

Post fastest interval!
 4m 30s
Performed as RX
Jen Priestman 08/05/2020 Premier Martial Arts/Grand River CrossFit 08/05/2020 Thrusters
3-3-3-3-3-3-3

Core Work today!

 85 lbs
Performed as RX
Jen Priestman 08/04/2020 Premier Martial Arts/Grand River CrossFit 08/04/2020 21-15-9 reps of:
Power Cleans 65/95lbs
Box Jumps 20"/24"

Post time!
 5m 29s
Workout Scaled
Jen Priestman 08/03/2020 Premier Martial Arts/Grand River CrossFit 08/03/2020 15min AMRAP:
6 SA DB Snatch 35/50lbs
8 Air Squats
10 Alt. V-sits

Post rounds & reps!
 16 rounds 18 reps
Performed as RX
Jen Priestman 07/31/2020 Premier Martial Arts/Grand River CrossFit 07/31/2020 4 Rounds for Time!
200m Run
8 Power Cleans 65/95lbs
12 Jump Squats

Post time!
 8m 15s
Performed as RX
Jen Priestman 07/29/2020 Premier Martial Arts/Grand River CrossFit 07/29/2020 10min AMRAP of:
5 Box Jumps 20"/24"
10 SA Push Press(5 per side) 25/35lbs
15 sit-ups

Post rounds & reps!
 9 rounds 1 reps
Workout Scaled
Jen Priestman 07/28/2020 Premier Martial Arts/Grand River CrossFit 07/28/2020 4 rounds for Time!
40 Double Unders
20 Thrusters 45/65lbs

Post time!
 13m 43s
Performed as RX
Jen Priestman 07/27/2020 Premier Martial Arts/Grand River CrossFit 07/27/2020 5 rounds for Time
6 Sumo-deadlift Highpull 55/75lbs
8 Air Squats
10 Push-ups

Post time!
 3m 57s
Performed as RX
Jen Priestman 07/24/2020 Premier Martial Arts/Grand River CrossFit None 6 rounds for time!
12 Lunges
10 Sit-ups
8 Up down plank		 6m 12s
Performed as RX
Jen Priestman 07/13/2020 Premier Martial Arts/Grand River CrossFit None 10min AMRAP of:
8 Odd Object Thrusters
12 Walking lunges

Post rounds & reps!
 11 rounds 0 reps
Performed as RX
Jen Priestman 07/02/2020 Premier Martial Arts/Grand River CrossFit 07/02/2020 Run
5kim for time!

or

Bike
10km for time!

Post time!
 29m 10s
Performed as RX
Jen Priestman 06/29/2020 Premier Martial Arts/Grand River CrossFit 06/29/2020 12min EMOM
8 Air Squats
4 Burpees

Perfect score is 12 rounds.
 12 rounds 0 reps
Performed as RX
Jen Priestman 06/01/2020 Premier Martial Arts/Grand River CrossFit None Grip and Rip
For Time:
21 Burpees
1 Round of Odd Object/Dumbbell DT
18 Burpees
1 Round of Odd Object/Dumbbell DT
15 Burpees
1 Round of Odd Object/Dumbbell DT
12 Burpees
1 Round of Odd Object/Dumbbell DT

1 round of DT= 12 deadlifts, 9 Hang power cleans,6 Push Jerks with Odd object or DBs.

Post time!		 12m 02s
Performed as RX
Jen Priestman 05/22/2020 Premier Martial Arts/Grand River CrossFit 05/22/2020 20 min EMOM
1st min - 15 squats, hold towel overhead
2nd min - 40 Russian twist
3rd min - 15 push ups
4th min - 40 bicycles
repeat

Perfect score is 20 rounds!
Submitted by Laurie H.		 20 rounds 0 reps
Performed as RX
Jen Priestman 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
Jen Priestman 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!
 4 rounds 69 reps
Performed as RX
Jen Priestman 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.		 308 reps
Performed as RX
Jen Priestman 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!		 28m 31s
Performed as RX
Jen Priestman 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.
 7m 46s
Performed as RX
Jen Priestman 04/21/2020 Premier Martial Arts/Grand River CrossFit 04/21/2020 Rancy
5 Rounds For Time:
400m Run
20 Odd-Object Ground-to-Overhead
20 Odd-Object Squats

Post time!
Scale as needed.
 23m 46s
Performed as RX
Jen Priestman 04/16/2020 Premier Martial Arts/Grand River CrossFit 04/16/2020 Running
3x1200m (1.2Km)
2min rest between

Post total time including rest.
Scale as needed.
SuperKids can do 800m
 28m 18s
Performed as RX
Jen Priestman 04/14/2020 Premier Martial Arts/Grand River CrossFit 04/14/2020 Double Down
For Time:
100 Hops, 50 Sit-Ups, 400m Run
80 Hops, 40 Sit-Ups, 400m Run
60 Hops, 30 Sit-Ups, 400m Run
40 Hops, 20 Sit-Ups, 400m Run
20 Hops, 10 Sit-Ups, 400m Run

Post time!
Scale as needed.		 24m 28s
Performed as RX
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