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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 08/09/2019 Premier Martial Arts/Grand River CrossFit 08/10/2019 J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Post time!
Scale as needed.
 10m 40s
Workout Scaled
Laurie Hines 08/09/2019 Premier Martial Arts/Grand River CrossFit 08/09/2019 3 Rounds:
15 Power Cleans 95/65lbs
20 Pushups

Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders

Directly into 1 Round:
50 Air Squats

Post time!
Scale as needed.		 16m 05s
Workout Scaled
Laurie Hines 08/07/2019 Premier Martial Arts/Grand River CrossFit 08/06/2019 12min AMRAP:
7 Hang Cleans 95/65lbs
7 Burpees
15 Calorie row

Post rounds and reps!
Scale as needed.
 4 rounds 7 reps
Workout Scaled
Laurie Hines 08/02/2019 Premier Martial Arts/Grand River CrossFit 08/02/2019 10min AMRAP:
5 Thrusters 95/65
30 Double Unders
5 Pull-ups

Post total reps!
Scale as needed.
 136 reps
Workout Scaled
Laurie Hines 07/31/2019 Premier Martial Arts/Grand River CrossFit 07/31/2019 4 rounds for time:
10 Calorie Row
10 Burpees
10 Clean & Jerk 95/65lbs

Post time!
Scale as needed.		 15m 05s
Workout Scaled
Laurie Hines 07/30/2019 Premier Martial Arts/Grand River CrossFit 07/29/2019 3 rounds for time of:
21 power cleans 95/65lbs
Run 400 m
Plank hold for time equal to run time

Post time!
Scale as needed.		 19m 59s
Workout Scaled
Laurie Hines 07/27/2019 Premier Martial Arts/Grand River CrossFit 07/24/2019 3 Rounds:
250 Meter Row
12 Burpees
21 Box Jumps (24/20)

Post time!
Scale as needed.		 13m 19s
Workout Scaled
Laurie Hines 07/17/2019 Premier Martial Arts/Grand River CrossFit 07/17/2019 30 rounds for time:
5 Sit-ups
5 Push-ups
5 Squats

Post time!
Scale as needed.
 21m 26s
Performed as RX
Laurie Hines 07/15/2019 Premier Martial Arts/Grand River CrossFit 07/15/2019 21-15-9 reps of
Power Cleans 95/65lbs
Box Jumps 24/20

Post time!
Scale as needed
 5m 52s
Workout Scaled
Laurie Hines 07/11/2019 Premier Martial Arts/Grand River CrossFit 07/11/2019 Run or Row
2 x 1 mile (1600m)
3min rest between

Post total time including break.
 27m 25s
Performed as RX
Laurie Hines 07/10/2019 Premier Martial Arts/Grand River CrossFit 07/10/2019 EMOM 10min:
5 Power Cleans 115/85lbs
5 Front Squats
Every minute on the minute complete one round of this couplet. If you cannot complete round then wait until next minute to start again.

Post total rounds. Perfect score is 10.
Scale as needed.
 10 rounds 0 reps
Workout Scaled
Laurie Hines 07/08/2019 Premier Martial Arts/Grand River CrossFit 07/08/2019 For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (50/35), 12 Pull-ups


Post time!
Scale as needed.
Compare to July 14, 2018
 23m 07s
Workout Scaled
Laurie Hines 07/05/2019 Premier Martial Arts/Grand River CrossFit 07/05/2019 4 rounds for time of:
10 Back Squats @ 65% BW
5 Push Jerks @ 65% BW

Post time!
Scale as needed.
 4m 50s
Workout Scaled
Laurie Hines 07/03/2019 Premier Martial Arts/Grand River CrossFit 07/03/2019 9min AMRAP:
8 Hang Snatches 65/45lbs
30 Double Unders

Post total rounds & reps!
Scale as needed.
 5 rounds 24 reps
Workout Scaled
Laurie Hines 06/28/2019 Premier Martial Arts/Grand River CrossFit 06/28/2019 10min Time Cap
90 Double Unders
9 Power Cleans 135/95lbs
9 Strict Pull-ups
60 Double Unders
6 Power Cleans 135/95lbs
6 Strict Pull-ups
30 Double Unders
3 Power Cleans 135/95lbs
3 Strict Pull-ups

Post total reps! 216 is perfect score.
Scale as needed.
Compare to June 6, 2015
 216 reps
Workout Scaled
Laurie Hines 06/26/2019 Premier Martial Arts/Grand River CrossFit 06/26/2019 For Time
200m Run/Row
12 Overhead Squats 65/45lbs
12 Sit-ups
200m Run/Row
9 Overhead Squats
9 Sit-ups
200m Run/Row
6 Overhead Squats
6 Sit-ups

Post time!
Scale as needed.		 6m 17s
Workout Scaled
Laurie Hines 06/20/2019 Premier Martial Arts/Grand River CrossFit 06/20/2019 Run or Row
200m
1min Rest
400m
1min rest
200m
1min Rest
400m

Post total time including rest!
 8m 15s
Performed as RX
Laurie Hines 06/17/2019 Premier Martial Arts/Grand River CrossFit 06/17/2019 Tabata Bad Day
Tabata Double unders
8x20sec on, 10sec off
2min rest
Tabata BW Deadlifts
8x20sec on, 10sec off

Post total reps added together!
Scale as needed.
 451 reps
Workout Scaled
Laurie Hines 06/14/2019 Premier Martial Arts/Grand River CrossFit 06/14/2019 For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Cleans 95/65lbs
Push-ups

Post time!
Compare to June 28, 2017
Scale as needed.		 5m 53s
Workout Scaled
Laurie Hines 06/10/2019 Premier Martial Arts/Grand River CrossFit 06/10/2019 For Time
50 Double Unders
25 Sit-ups
50 Double Unders
25 Burpees
50 Double Unders
25 V-sits
50 Double Unders

Post time!
 6m 46s
Performed as RX
Laurie Hines 06/05/2019 Premier Martial Arts/Grand River CrossFit 06/05/2019 4 rounds of:
10 Box Jumps 24/20
10 Sit-ups
10 Wall Balls 20/15lbs

Post time!
Scale as needed.		 6m 02s
Workout Scaled
Laurie Hines 05/31/2019 Premier Martial Arts/Grand River CrossFit 05/31/2019 10min AMRAP:
10 KB Swings 50/35lbs
8 Push ups
6 Box Jumps 24/20

Post time!
Scale as needed.
 7 rounds 11 reps
Workout Scaled
Laurie Hines 05/30/2019 Premier Martial Arts/Grand River CrossFit 05/30/2019 Run or Row
6x200m
2min Rest between

Post fastest interval.
 0m 47s
Performed as RX
Laurie Hines 05/27/2019 Premier Martial Arts/Grand River CrossFit 05/27/2019 For Time:
20 Curtis Press 95/65lbs
1 Curtis Press= 1 Hang clean +
Right leg lunge + Left Leg Lunge + Push Press

Post time!
Scale as needed.
 4m 21s
Workout Scaled
Laurie Hines 05/25/2019 Premier Martial Arts/Grand River CrossFit 05/25/2019 For Time:
400 Meter Run/Row
26 Hand Release Push-ups
400 Meter Run/Row
26 Kettlebell Swings (50/35)
400 Meter Run/Row
26 Sit-ups
400 Meter Run/Row
26 Deadlifts (95/65)
400 Meter Run/Row
26 Air Squats
400 Meter Run/Row
26 Box Jumps (24/20)

Post time!
Compare to May 23, 2018
Scale as needed.		 22m 14s
Workout Scaled
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