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Athlete Date Sort Location Workout Name Description Results
Jen Priestman 03/01/2021 Premier Martial Arts/Grand River CrossFit 03/01/2021 4 rounds for time:
10 Push ups
10 Front Squats 95/65lbs
10 V-sits

Front squats start on floor
Post time!		 4m 40s
Performed as RX
Jen Priestman 02/23/2021 Premier Martial Arts/Grand River CrossFit 02/23/2021 12min AMRAP
16 Alt. V-sits
10 Alt DB Snatch 50/35lbs
4 Toes to bar

Post rounds & reps!
 6 rounds 2 reps
Workout Scaled
Jen Priestman 02/22/2021 Premier Martial Arts/Grand River CrossFit 02/22/2021 "8th Wonder"
8 Rounds
8 Push Jerks 95/65lbs
8 Bar facing burpees

Post time!		 12m 26s
Performed as RX
Jen Priestman 02/18/2021 Premier Martial Arts/Grand River CrossFit None Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
 85 lbs
Performed as RX
Jen Priestman 02/17/2021 Premier Martial Arts/Grand River CrossFit None AMRAP 10

10/7 Cal Row
8 Deadlifts 155/105
12 DB Step Ups (1 DB) 50/35 24"/20"


 4 rounds 18 reps
Workout Scaled
Jen Priestman 02/16/2021 Premier Martial Arts/Grand River CrossFit None 21-15-9
Wall Balls 20/14
Power Cleans 95/65
 5m 51s
Performed as RX
Jen Priestman 02/11/2021 Premier Martial Arts/Grand River CrossFit None Stay Still

10 rounds of:

15-second V-Sit hold

30-second plank

Post total time including the transition time between each exercise.

20 POINTS
 9m 57s
Performed as RX
Jen Priestman 02/10/2021 Premier Martial Arts/Grand River CrossFit None 3 rounds for time:

60-second wall sit

25 air squats

20 alternating lunges

20 Speed skaters

Post time:

30 POINTS		 8m 04s
Performed as RX
Jen Priestman 02/09/2021 Premier Martial Arts/Grand River CrossFit None BONUS WOD!!

G-Ma Loves Chelsea!

20:00 EMOM
5 Push-ups
10 Sit-ups
15 Squats

Post number of completed rounds only.

40 POINTS
 20 rounds 0 reps
Performed as RX
Jen Priestman 02/03/2021 Premier Martial Arts/Grand River CrossFit None Triple Threat

Part One

2 Burpees 10 Walking Lunges
4 Burpees 8 Walking Lunges
8 Burpees 4 Walking Lunges
10 Burpees 2 Walking Lunges

Part Two

3 Rounds of:
10 Jump Squats
20 Mountain Climbers (10/side)

Part Three

4 Rounds of:
5 Sit ups
10 Leg Levers
20 Bicycle Crunches

40 POINTS!

Post total time
 8m 32s
Performed as RX
Jen Priestman 02/02/2021 Premier Martial Arts/Grand River CrossFit None Pandemic Groundhog Day
contributed by Toni

30 POINTS

20:00 EMOM

6 power cleans @55 lbs (or any odd object!) and 8 step ups with a hop at the top.

Perfect score is 20!
 20 rounds 0 reps
Performed as RX
Jen Priestman 01/29/2021 Premier Martial Arts/Grand River CrossFit None "Lucky 7s"
contributed by Jeanette T.

40 POINTS

7 rounds for time

7 air squats
7 sit-ups
7 push-ups
7 step-ups
7 triceps dips
7 burpees
7 leg levers
 16m 58s
Performed as RX
Jen Priestman 01/28/2021 Premier Martial Arts/Grand River CrossFit None "The 100 Point Workout"
contributed by Kathy G.

40 POINTS

Buy in: 1:00 plank
100 squats
100 sit-ups
100 alternating lunges
100 single skips
Cash out: 1:00 plank 		13m 12s
Performed as RX
Jen Priestman 01/27/2021 Premier Martial Arts/Grand River CrossFit None Housebound
contributed by Fiona A.

40 POINTS

5 rounds for time of:

10 weighted sit ups with odd object
20 pushups
30 air squats
40 step ups
 20m 47s
Performed as RX
Jen Priestman 01/26/2021 Premier Martial Arts/Grand River CrossFit None Dog Interference
contributed by Amy D.

20 POINTS

4 rounds for time:

10 tricep/chair dips
15 glute bridges
20 alternating lunges
25 calf raises
 8m 08s
Performed as RX
Jen Priestman 01/25/2021 Premier Martial Arts/Grand River CrossFit None Anger Management - Lockdown Style
contributed by Sheryl F.

20 POINTS

No reps to count, just let it all out.

This was a heavy bag tabata workout, but could be done shadow boxing style.

Tabata 1 - upper body/punches
Tabata 2 - lower body/kicks
Tabata 3 - upper and lower body

Tabata = 8 rounds, 20 seconds work, 10 seconds rest.

1 min rest between tabatas.
 758 reps
Performed as RX
Jen Priestman 01/23/2021 Premier Martial Arts/Grand River CrossFit None 40 POINTS

15min AMRAP:
15 Air Squats
10 Push-ups
5 Reverse Burpees

Post rounds & reps!

Compare to May 1, 2020		 10 rounds 28 reps
Performed as RX
Jen Priestman 01/22/2021 Premier Martial Arts/Grand River CrossFit None Shenanigans - 30 POINTS

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!

Compare to May 4, 2020		 12m 42s
Performed as RX
Jen Priestman 01/21/2021 Premier Martial Arts/Grand River CrossFit None Run 5K

80 POINTS

Post time!		 37m 24s
Performed as RX
Jen Priestman 01/20/2021 Premier Martial Arts/Grand River CrossFit None 30 POINTS

10min AMRAP:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Sit-ups

Post rounds & reps!

Compare to May 13, 2020
 8 rounds 14 reps
Performed as RX
Jen Priestman 01/19/2021 Premier Martial Arts/Grand River CrossFit None Sk8ters Gonna Plank - 50 POINTS

5 Rounds for time:
60 Speed skaters (30/side)
20 Air Squats
2:00 Plank

Post time
 17m 34s
Performed as RX
Jen Priestman 01/18/2021 Premier Martial Arts/Grand River CrossFit None Heidi 50 POINTS

(Compare to May 16, 2020)

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 59 reps
Performed as RX
Jen Priestman 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!		 50m 32s
Performed as RX
Jen Priestman 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
 381 reps
Performed as RX
Jen Priestman 01/14/2021 Premier Martial Arts/Grand River CrossFit 01/14/2021 Hannah Banana Compare to April 24, 2020
20 POINTS
15min AMRAP:
10 Flutter Kicks
20 Odd-Object Ground-to-Overhead
30 Hops or single skips

Post rounds & reps!
 7 rounds 30 reps
Performed as RX
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