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Athlete Date Sort Location Workout Name Description Results
Kristy Kingma 03/23/2019 Premier Martial Arts/Grand River CrossFit 02/23/2019 CrossFit Intramural Points Workout

For max reps
Back-squat choose weight
Rest 3 minutes
Push-press choose weight
Rest 3 minutes
Deadlift choose weight

3min Time Cap for each exercise.
Post total load divided by bodyweight = Points.		 81 reps
Performed as RX
Kristy Kingma 03/16/2019 Premier Martial Arts/Grand River CrossFit 03/16/2019 CrossFit Open Intramural Points Workout
10min AMRAP of:
15 Squats
10 KB Swings 50/35lbs
5 V-Sits

Posts total reps!

 345 reps
Performed as RX
Kristy Kingma 03/15/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 131 reps
Workout Scaled
Kristy Kingma 03/09/2019 Premier Martial Arts/Grand River CrossFit 03/09/2019 6min Time Cap of:
25 Air Squats
25 Push-up
25 Sit-ups
With time left Max rep wall balls 20/14lbs

Post total reps! Total reps are your points.
Scale as needed.
This is a CrossFit Open Intramural points workout!		 145 reps
Performed as RX
Kristy Kingma 03/08/2019 Premier Martial Arts/Grand River CrossFit 19.3 CrossFit Open-Our Version 200ft DB Front Rack Lunges 50/35lbs
50 DB Step Ups 24/20"
50 Elevated Strict Handstand Push-ups
200ft Bear Crawl

Post total reps!


 165 reps
Workout Scaled
Kristy Kingma 03/05/2019 Premier Martial Arts/Grand River CrossFit 03/05/2019 Push Press
3-3-3-3-3-3-3

Post heaviest load!
 85 lbs
Performed as RX
Kristy Kingma 03/02/2019 Premier Martial Arts/Grand River CrossFit 03/02/2019 Open Intramural Points Workout

Death by Back Squat
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on Until you can't do anymore. EMOM.
Use Body weight

15min Time Cap.
Post in reps=Total Volume divided by body weight.
This equals your points.

Scale as needed		 51 reps
Workout Scaled
Kristy Kingma 03/01/2019 Premier Martial Arts/Grand River CrossFit CrossFit Open 19.2 Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Post total reps!
Scale according to standards.		 339 reps
Workout Scaled
Kristy Kingma 02/22/2019 Premier Martial Arts/Grand River CrossFit 02/22/2019 CrossFit Open 19.1

15min AMRAP of:
19 Wall Balls 20/14lbs
19 Calorie Row

Post total reps!
Scale as needed.
 217 reps
Performed as RX
Kristy Kingma 05/01/2018 Premier Martial Arts/Grand River CrossFit 05/01/2018 Power Cleans
3-3-3-3-3-3-3

Post heaviest load!


 120 lbs
Performed as RX
Kristy Kingma 04/25/2018 Premier Martial Arts/Grand River CrossFit 04/25/2018 8min AMRAP of:
3 DB Push Press 50/35lbs
5 DB Squats
7 DB Burpees

Post rounds and reps!
Scale as needed.		 5 rounds 8 reps
Performed as RX
Kristy Kingma 03/24/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 19-24, 2018 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.		 4m 30s
Workout Scaled
Kristy Kingma 03/23/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.5 Complete as many rounds as possible in 7min of:
3 Thrusters 100/65lbs
3 Chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
12 thrusters
12 chest to bar pull-ups
15 thrusters
15 chest to bar pull-ups
etc.. add 3 reps per round

Post total reps!		 112 reps
Workout Scaled
Kristy Kingma 03/23/2018 Premier Martial Arts/Grand River CrossFit 03/23/2018 8min AMRAP
4 Pistol Squats
8 KB Swings 50/35lbs
12 Goblet Squats 50/35lbs

Post rounds & reps!
LVL1M: 4min mod. pistols, light weight
LVL1: 6min, mod. pistols,40/25lbs
LVL2: Mod. pistols, 45/30lbs
LVL3: Rx'd		 6 rounds 0 reps
Workout Scaled
Kristy Kingma 03/21/2018 Premier Martial Arts/Grand River CrossFit 03/21/2018 6 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/65
LVL2: 105/75lbs
LVL3: RX'd		 8m 36s
Performed as RX
Kristy Kingma 03/20/2018 Premier Martial Arts/Grand River CrossFit 03/20/2018 Front Squat
5-5-5-5-5
10@60% of 5rep.
Linear Sets

Post load!
 85 lbs
Performed as RX
Kristy Kingma 03/19/2018 Premier Martial Arts/Grand River CrossFit 03/19/2018 For time:
2-4-6-8-10-12-14 reps of:
Clusters 75/45lbs
Toes to Bar

Post time!
LVL1M: 2-8 reps. light weight, HKR
LVL1: 2-12 reps 55/25lbs, HKR
LVL2: 65/35lbs K2C
LVL3: RX'd		 11m 13s
Workout Scaled
Kristy Kingma 03/17/2018 Premier Martial Arts/Grand River CrossFit 03/17/2018 For Time:
Buy In: 1000m Row
Followed By:
5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
Cash Out: 100 Double Unders

Post time!
LVL1M: 500m, 3 rounds, asst. pull-ups, single skips
LVL1: Asst. Pull-ups, double skips
LVL2: Asst. Pull-ups, triple skips
LVL3: RX'd		 13m 20s
Performed as RX
Kristy Kingma 03/16/2018 Premier Martial Arts/Grand River CrossFit 03/16/2018 21-15-9 reps of:
Sumo Deadlift Highpull 75lbs/55lbs
KB Swings 50lbs/35lbs

Post time.
LVL1M: light weight
LVL1: 55/35lbs, 40/25lbs
LVL2: 65/45lbs, 45/30lbs
LVL3: Rx'd		 4m 14s
Performed as RX
Kristy Kingma 03/16/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Post total reps!		 165 reps
Workout Scaled
Kristy Kingma 03/13/2018 Premier Martial Arts/Grand River CrossFit 03/13/2018 Thrusters
5-5-3-3-1-10-10

Post heaviest load!
 95 lbs
Performed as RX
Kristy Kingma 03/12/2018 Premier Martial Arts/Grand River CrossFit 03/12/2018 4 Rounds for Time of:
5 Deadlifts 185/135lbs
15 Push-ups
25 Double Unders

Post time!
LVL1M: light wieght, single skips
LVL1: 145/95lbs, double skips
LVL2: Triple Skips
LVL3: RX'd		 6m 19s
Performed as RX
Kristy Kingma 03/09/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
If finished post time in comments.		 812 reps
Workout Scaled
Kristy Kingma 03/09/2018 Premier Martial Arts/Grand River CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
If finished post time in comments.		 812 reps
Workout Scaled
Kristy Kingma 03/06/2018 Premier Martial Arts/Grand River CrossFit 03/06 Power Clean
5-5-3-3-1

Post heaviest load!		 125 lbs
Performed as RX
12Next