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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 05/23/2019 Premier Martial Arts/Grand River CrossFit 05/22/2019 4 Rounds for Time of:
10 Renegade Rows 25lbs/15lbs
15 V-sits
20 Kettle Bell Swings 50lbs/35lbs

Post time!
Scale as needed.		 7m 47s
Performed as RX
Laurie Hines 05/21/2019 Premier Martial Arts/Grand River CrossFit 05/21/2019 EMOM 10min
3 Power Cleans 115/85lbs
10 Air Squats

Post rounds. 10 is perfect score.
 10 rounds 0 reps
Workout Scaled
Laurie Hines 05/17/2019 Premier Martial Arts/Grand River CrossFit 05/17/2019 Waterproof
21 15 9
Row Calories
Front Squats (95/65)

15 12 9
Toes to Bar
Hang Squat Cleans (95/65)

12 9 6
Barbell Facing Burpees
Thrusters (95/65)

Post time!
Scale as needed.		 20m 12s
Workout Scaled
Laurie Hines 05/16/2019 Premier Martial Arts/Grand River CrossFit 05/16/2019 Run or Row
4x800m
2min Rest between

Post fastest interval!
 3m 41s
Performed as RX
Laurie Hines 05/15/2019 Premier Martial Arts/Grand River CrossFit 05/15/2019 Tabata Bottom to Bottom Squats
8x20sec on/10sec of Squats followed by:
1 mile Run or Row 1600m.

Post total time
 12m 14s
Performed as RX
Laurie Hines 05/14/2019 Premier Martial Arts/Grand River CrossFit 05/13/2019 5 Rounds:
30 Double Unders
5 Power Cleans (115/85lbs)
7 Push-ups

Post time!
 5m 43s
Workout Scaled
Laurie Hines 05/09/2019 Premier Martial Arts/Grand River CrossFit 05/09/2019 Boat Race
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.

Post total time including breaks!
Scale as needed.
 21m 20s
Performed as RX
Laurie Hines 05/08/2019 Premier Martial Arts/Grand River CrossFit 05/08/2019 10min AMRAP:
5 DB deadlifts 50/35
5 Handstand push-ups
5 DB Front squats 50/35

Post rounds & reps!
Scale as needed.
 8 rounds 5 reps
Workout Scaled
Laurie Hines 05/02/2019 Premier Martial Arts/Grand River CrossFit 05/02/2019 Run or Row
2 rounds
200m
1min rest
400m
1min rest
400m
1min rest
200m
1min rest

Post total time including breaks!
 21m 26s
Performed as RX
Laurie Hines 05/01/2019 Premier Martial Arts/Grand River CrossFit 05/01/2019 4 Rounds for time of:
3 Clean and Jerk 115/85lbs
6 Toes to Bar
9 Push ups

Post time!
 3m 52s
Workout Scaled
Laurie Hines 04/29/2019 Premier Martial Arts/Grand River CrossFit 04/29/2019 6 rounds for time
5 Hang power cleans 95/65lbs
5 V-sits
5 Box Jumps 24"/20"

Post time!
Scale as needed.		 4m 30s
Workout Scaled
Laurie Hines 04/26/2019 Premier Martial Arts/Grand River CrossFit 04/26/2019 3 Rounds:
10 Front Squats 95/65lbs
15 Sit-ups
10 Kettlebell Swings 50/35lbs

Post time!
Scale as needed.		 5m 05s
Performed as RX
Laurie Hines 04/24/2019 Premier Martial Arts/Grand River CrossFit 04/242019 4 rounds for time:
3 Deadlifts 225/155lbs
5 Toes to bar
7 Burpees

Post time!
Scale as needed.
 4m 33s
Workout Scaled
Laurie Hines 04/22/2019 Premier Martial Arts/Grand River CrossFit 04/22/2019 For time:
10 Handstand push-ups
20 Box jumps 24/20
30 Pull-ups
30 Push-ups
20 Double unders
10 Knees to elbows

Post time!
Scale as needed.
 4m 49s
Workout Scaled
Laurie Hines 04/18/2019 Premier Martial Arts/Grand River CrossFit 04/18/2019 4 Rounds for Time
10 Barbell-Facing Burpees
8 Deadlifts 115/85lbs
6 Power Cleans 115/85lbs

Post time!
Scale as needed.
 8m 30s
Workout Scaled
Laurie Hines 04/17/2019 Premier Martial Arts/Grand River CrossFit 04/17/2019 3 Rounds:
10 Front Squats 95/65lbs
15 Pull-ups
20 Double-Unders

Post time!
Scale as needed.		 4m 14s
Workout Scaled
Laurie Hines 04/15/2019 Premier Martial Arts/Grand River CrossFit 04/15/2019 4 rounds for time:
5 Toes to Bar
10 Box Jumps
15 Wall-balls 20/15

Post time!
Scale as needed.		 6m 02s
Workout Scaled
Laurie Hines 04/12/2019 Premier Martial Arts/Grand River CrossFit 04/12/2019 5 Rounds:
30 Double Unders
5 Power Cleans 115/85lbs

Post time!
 3m 01s
Workout Scaled
Laurie Hines 04/11/2019 Premier Martial Arts/Grand River CrossFit 04/11/2019 Rowing/Running
4x 400m
1 min rest between

Post fastest interval!
 1m 42s
Performed as RX
Laurie Hines 04/10/2019 Premier Martial Arts/Grand River CrossFit 04/10/2019 12min AMRAP:
5 Burpees
6 SA DB Snatch 50/35
7 Goblet Squats 50/35lbs

Post rounds & reps!
 8 rounds 4 reps
Workout Scaled
Laurie Hines 04/08/2019 Premier Martial Arts/Grand River CrossFit 04/08/2019 For Time
2 rounds for time of:
21 Sumo-Deadlift Highpulls 75/55lbs
21 Sit-ups
21 KB Swings 50/35lbs
21 Push-ups

Post Time!
 9m 12s
Performed as RX
Laurie Hines 04/04/2019 Premier Martial Arts/Grand River CrossFit 04/04/2019 Rowing
3x750m
2min rest between

Post total time including breaks
 14m 53s
Performed as RX
Laurie Hines 04/03/2019 Premier Martial Arts/Grand River CrossFit 04/03/2019 5 rounds for time of:
5 Deadlifts 225/155lbs
10 Push-ups

Post time!
Scale as needed.
 3m 34s
Workout Scaled
Laurie Hines 04/01/2019 Premier Martial Arts/Grand River CrossFit 04/01/2019 12min AMRAP:
4 Burpees over DB
4 Single Arm Clean & Jerk (alt) 50/35lbs
4 Knees to Elbows

Post rounds & reps!
Scale as needed.
 8 rounds 10 reps
Workout Scaled
Laurie Hines 03/28/2019 Premier Martial Arts/Grand River CrossFit 03/28/2019 Rowing
3 x 1000m
2min rest between

Post fastest interval!
Try to keep each interval to no more than 15 sec apart.		 4m 50s
Performed as RX
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