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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 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.		 27 rounds 7 reps
Performed as RX
Jen Priestman 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.		 520 reps
Performed as RX
Jen Priestman 04/02/2020 Premier Martial Arts/Grand River CrossFit 04/02/2020 Run
5km

Post time!
Scale as needed.		 35m 07s
Performed as RX
Jen Priestman 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.		 20m 10s
Workout Scaled
Jen Priestman 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 16s
Performed as RX
Jen Priestman 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.		 16m 18s
Performed as RX
Jen Priestman 03/24/2020 Premier Martial Arts/Grand River CrossFit 03/24/2020 Running
3x5min for distance
2min rest between intervals

Post total distance!
Use a running app or the track.

Scale as needed. SuperKids can scale to 2min per round.		 2.30 km
Performed as RX
Jen Priestman 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 6 reps
Performed as RX
Jen Priestman 03/18/2020 Premier Martial Arts/Grand River CrossFit 03/18/2020 For Time:
3 Deadlifts 185/135lbs
3 Pull-ups
6 Deadlifts
6 Pull-ups
9 Deadlifts
9 Pull-ups
12 Deadlifts
12 Pull-ups

Post time!
Scale as needed.		 2m 24s
Workout Scaled
Jen Priestman 03/13/2020 Premier Martial Arts/Grand River CrossFit 03/13/2020 7min AMRAP:
7 KB SDHP 50/35lbs
7 Sit-ups

Post total reps!
Scale as needed.
 189 reps
Performed as RX
Jen Priestman 03/09/2020 Premier Martial Arts/Grand River CrossFit 03/09/2020 6 rounds for time
8 Hang Power Cleans 95/65lbs
8 V-Sits
8 Box Jumps 24/20

Post time!
 7m 37s
Workout Scaled
Jen Priestman 03/05/2020 Premier Martial Arts/Grand River CrossFit 03/05/2020 Run or Row
6x200m
1min Rest between

Post fastest interval.
 0m 49s
Performed as RX
Jen Priestman 03/04/2020 Premier Martial Arts/Grand River CrossFit 03/04/2020 5 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
Scale as needed.		 7m 41s
Performed as RX
Jen Priestman 03/02/2020 Premier Martial Arts/Grand River CrossFit 03/02/2020 4 rounds for time:
10 SDHP 75/55
10 Push Press 75/55
10 Back Squats 75/55

Post Time!
Scale as needed.

 5m 16s
Performed as RX
Jen Priestman 02/28/2020 Premier Martial Arts/Grand River CrossFit 02/28/2020 4 rounds for time of:
10 Push-ups
10 Front Squats 95/65lbs
10 Sit-ups

Post time!
Scale as needed.
 5m 38s
Performed as RX
Jen Priestman 02/26/2020 Premier Martial Arts/Grand River CrossFit 02/26/2020 10-8-6-4-2 reps of:
DB Squat Clean 40/25lbs
Sit-ups

Post time!
Scale as needed.		 3m 30s
Performed as RX
Jen Priestman 02/24/2020 Premier Martial Arts/Grand River CrossFit 02/24/2020 21-15-9 reps for time:
Clean and Jerk 95/65lbs
Pullups

Post time.
Scale as needed.
 8m 09s
Workout Scaled
Jen Priestman 02/18/2020 Premier Martial Arts/Grand River CrossFit 02/18/2020 Power Cleans
3-3-3-3-3-3-3

Post load!
 110 lbs
Performed as RX
Jen Priestman 02/14/2020 Premier Martial Arts/Grand River CrossFit 02/14/2020 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
Scale as needed.
 8m 33s
Performed as RX
Jen Priestman 02/12/2020 Premier Martial Arts/Grand River CrossFit 02/12/2020 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Push-ups

Post time!
Scale as needed.
 1m 59s
Performed as RX
Jen Priestman 02/10/2020 Premier Martial Arts/Grand River CrossFit 02/10/2020 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
15 V-sits

Post Time.
Scale as needed.		 5m 08s
Performed as RX
Jen Priestman 02/07/2020 Premier Martial Arts/Grand River CrossFit 02/07/2020 5 Rounds
6 Pull-ups
8 DB Snatches (alternating) 50/35lbs
10 Sit-ups

Post time.
Scale as needed.
 5m 30s
Workout Scaled
Jen Priestman 01/31/2020 Premier Martial Arts/Grand River CrossFit 01/31/2020 10min EMOM
3 Squat Cleans 115/85lbs 1st minute
8 Push-ups 2nd minute

Post total rounds. Perfect score is 10.
Scale as needed.		 10 rounds 0 reps
Performed as RX
Jen Priestman 01/06/2020 Premier Martial Arts/Grand River CrossFit 01/06/2020 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
Scale as needed.		 8 rounds 9 reps
Workout Scaled
Jen Priestman 12/30/2019 Premier Martial Arts/Grand River CrossFit 12/30/2019 10min AMRAP
5 Overhead Squats 65/45lbs
30 Double Unders
5 Power Snatch 65/45lbs
30 Double Unders

Post rounds & reps!
Scale as needed.		 3 rounds 61 reps
Performed as RX
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