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Athlete Date Sort Location Workout Name Description Results
Kristy Kingma 03/05/2018 Premier Martial Arts/Grand River CrossFit 03/05/2018 4 rounds
12 DB Single Arm Snatch 50/35lbs (Alternating)
12 V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 5m 50s
Performed as RX
Kristy Kingma 03/02/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.2A Clean 1RM

Post heaviest load!
 130 lbs
Performed as RX
Kristy Kingma 03/02/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees

12min Time Cap!

If not finished in 12min post reps in Comments.		 9m 08s
Workout Scaled
Kristy Kingma 02/28/2018 Premier Martial Arts/Grand River CrossFit 02/28/2018 8min AMRAP:
5 Knees to Elbows
5 Front Squat 95/65lbs

Post rounds and reps!
LVL1M: 4min, hang knee raise,light weight,
LVL1: 6min, knees to chest 75/45lbs
LVL2: Knees to chest, 85/55lbs
LVL3: RX'd		 11 rounds 0 reps
Workout Scaled
Kristy Kingma 02/27/2018 Premier Martial Arts/Grand River CrossFit 02/27/2018 Strict Press
5-5-3-3-1-10-10

Post heaviest load!		 70 lbs
Performed as RX
Kristy Kingma 02/26/2018 Premier Martial Arts/Grand River CrossFit 02/26/2018 4 rounds for time of:
15 Air Squats
10 KB Swings 50/35lbs
5 V-sits

Post Time.

LVL1M: 3 rounds, light weight, sit-ups
LVL1: 40/25lbs, sit-ups
LVL2: 45/30lbs
LVL3: RX'd 		3m 22s
Performed as RX
Kristy Kingma 02/24/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Feb 19-24, 2018 5 Rounds
10 DB Snatches (alternating) 50/35lbs
8 V-sit
6 Pull-ups
Post time.

LVL1M: 2 rounds, light weight, sit-ups
LVL1: 3 rounds, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 9m 57s
Performed as RX
Kristy Kingma 02/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 278 reps
Workout Scaled
Kristy Kingma 08/23/2014 Premier Martial Arts/Grand River CrossFit Backwards Coretastic For Time:
2min Plank
50 sit-ups
40 leg levers
25 good mornings
1:30min plank
40 sit-ups
30 leg levers
20 good mornings
1min plank
30 sit-ups
20 leg levers
15 good mornings

Post time!
Scale as needed.
 17m 52s
Performed as RX
Kristy Kingma 08/22/2014 Premier Martial Arts/Grand River CrossFit Crossfit Open 12.1 7min of Burpees.

Post total reps!
Scale as needed.		 80 reps
Performed as RX
Kristy Kingma 08/20/2014 Premier Martial Arts/Grand River CrossFit Run 15min run for distance.

Post distance!
Scale as needed.		 2,750 m
Performed as RX
Kristy Kingma 08/19/2014 Premier Martial Arts/Grand River CrossFit Leg Day 4 rounds for time of:
25 Lunges
50 Squats

Post time!
Scale as needed.
 10m 10s
Performed as RX
Kristy Kingma 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.1 1000m Row (RX'd)

750m Row (Scaled)

Must start from a standing position.
Post Time!		 3m 06s
Workout Scaled
Kristy Kingma 07/20/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #4.2 3min Break between 4.1 and 4.2
7:00 Thruster Ladder

15 Reps at 85/55lbs(RX'd),65/35lbs(scaled)

15 Reps at 95/65, 75/45

15 Reps at 105/75, 85/55

As Many Reps As Possible at 115/85, 95/65
Post Total Reps.
 56 reps
Workout Scaled
Kristy Kingma 07/13/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #3 10min AMRAP of:
3 Cleans 135/85lbs(RX'd),85/55lbs(scaled)
10 Wall Balls 20/15lbs
6 Cleans
10 Wall Balls
9 Cleans
10 Wall Balls
....Keep adding 3 cleans each round until timer sounds.
 182 reps
Workout Scaled
Kristy Kingma 07/06/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #2 3 Rounds for Time:

800m Run(RX'd), 400m Run(Scaled)
50 Squats(RX'd), 25 Squats(Scaled)
50 Push-ups(RX'd), 25 Push-ups(Scaled)

Post time!		 9m 38s
Workout Scaled
Kristy Kingma 06/29/2013 Premier Martial Arts/Grand River CrossFit Throwdown Workout #1 4 Rounds For Time of:
5 Shoulder to Overhead 115/75lbs, 75/45lbs(scaled)
10 Deadlifts 115/75lbs, 75/45lbs(scaled)
15 Box Jumps 24"/20", 20"/16"(scaled)

Post Time!
 4m 34s
Workout Scaled
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