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Athlete Date Sort Location Workout Name Description Results
Karen Tilstra 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		 9m 56s
Performed as RX
Karen Tilstra 02/09/2021 Premier Martial Arts/Grand River CrossFit None Heart-Rate Racer

5 rounds of:

40 mountain climbers (20/leg)
20 Jumping jacks
10 Tuck jumps
5 Burpees

Post time!

30 POINTS
 7m 31s
Performed as RX
Karen Tilstra 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
 17 rounds 0 reps
Performed as RX
Karen Tilstra 02/08/2021 Premier Martial Arts/Grand River CrossFit None Max Out Mayhem

3 rounds for max reps:

Maximum push ups

Maximum sit ups

Maximum burpees

Rest 60 seconds between rounds

Post total reps!

40 POINTS
 301 reps
Performed as RX
Karen Tilstra 02/07/2021 Premier Martial Arts/Grand River CrossFit None 10:00 AMRAP

4 Push-ups
8 Triceps Dips
12 Mason Twists (6/side)

20 POINTS

Post rounds and reps		 14 rounds 1 reps
Performed as RX
Karen Tilstra 02/04/2021 Premier Martial Arts/Grand River CrossFit None "Stagger Steps"

Run 3K
During your run perform:
10 rounds of 20 walking lunge steps

Post time

70 POINTS
 30m 48s
Workout Scaled
Karen Tilstra 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
 10m 15s
Performed as RX
Karen Tilstra 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
Karen Tilstra 02/01/2021 Premier Martial Arts/Grand River CrossFit None Jens Making the Boys Mad
contributed by Jen P.

30 POINTS

12:00 EMOM
1st minute 45 second plank
2nd minute 5 Odd object Ground to Overhead and 10 Weighted walking lunges
 12 rounds 0 reps
Performed as RX
Karen Tilstra 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
 13m 32s
Performed as RX
Karen Tilstra 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 		15m 57s
Performed as RX
Karen Tilstra 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
 15m 11s
Performed as RX
Karen Tilstra 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
 10m 15s
Performed as RX
Karen Tilstra 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.
 1 reps
Performed as RX
Karen Tilstra 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 5 reps
Performed as RX
Karen Tilstra 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 12 reps
Performed as RX
Karen Tilstra 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 38s
Performed as RX
Karen Tilstra 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 108 reps
Performed as RX
Karen Tilstra 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
 451 reps
Performed as RX
Karen Tilstra 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!
 8 rounds 22 reps
Performed as RX
Karen Tilstra 01/12/2021 Premier Martial Arts/Grand River CrossFit 01/12/2021 30 POINTS
For time:
5-10-15-20-25-30-35-40-45-50
Alternating Lunges
5 Burpees after each set

Post time!
 14m 56s
Performed as RX
Karen Tilstra 01/11/2021 Premier Martial Arts/Grand River CrossFit 01/11/2021 Marguerita- 40 POINTS
50 Rounds for time:
1 Burpee
1Push-up
1 Jumping Jack
1 Hand Stand

Post time!
 28m 20s
Workout Scaled
Karen Tilstra 01/08/2021 Premier Martial Arts/Grand River CrossFit None 20 POINTS
For Time:
Buy-In 30 Jump Squats
Followed by 4 rounds of:
15 Sit-ups
15 V-Sits
30 Bicycle Crunches
45 Second plank
Cash Out 30 Jump Squats

Post time!
 14m 57s
Performed as RX
Karen Tilstra 01/07/2021 Premier Martial Arts/Grand River CrossFit 01/07/2021 Chipper - 20 POINTS
For Time:
50 Air Squats
10 Burpees
50 Sit-ups
10 Burpees
50 Lunges
10 Burpees
50 Jumping Jacks
10 Burpees

Post time!
 12m 24s
Performed as RX
Karen Tilstra 01/06/2021 Premier Martial Arts/Grand River CrossFit None Lockdown - 30 POINTS
For time:
10-9-8-7-6-5-4-3-2-1 Push Ups
20-18-16-14-12-10-8-6-4-2 V-Sits
30-27-24-21-18-15-12-9-6-3 Air Squats

Post time!		 11m 16s
Performed as RX
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