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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 11/21/2018 Premier Martial Arts/Grand River CrossFit 11/21/2018 21-18-15-12-9:
KB Swings 50/35lbs
Pull-Ups

Post time!
Scale as needed.
 9m 14s
Workout Scaled
Laurie Hines 11/19/2018 Premier Martial Arts/Grand River CrossFit 11/19/2018 10min AMRAP:
10 Wallballs (20/14)
8 DB Hang Cleans (50/35)
6 Toes to Bar

Post rounds & reps!
Scale as needed.
 7 rounds 0 reps
Workout Scaled
Laurie Hines 11/05/2018 Premier Martial Arts/Grand River CrossFit 11/05/2018 Beep Test
5 Rounds
7 Thrusters 75/45lbs
7 Pull-ups
7 Burpees

Post time!
Scale as needed.
 7m 56s
Workout Scaled
Laurie Hines 11/02/2018 Premier Martial Arts/Grand River CrossFit 11/02/2018 8 rounds for time of:
5 OH Squats 65/45
20 Double Unders

Post time!
Scale as needed.		 7m 30s
Workout Scaled
Laurie Hines 10/31/2018 Premier Martial Arts/Grand River CrossFit 10/30/2018 4 x 2min rounds of:
20/15 Cal row
Max Rep Push Jerks 115/75lbs
1min rest between rounds

Post total reps and calories.
Scale as needed!		 105 reps
Workout Scaled
Laurie Hines 10/24/2018 Premier Martial Arts/Grand River CrossFit 10/24/2018 4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls 75/55lbs
9 Box Jumps

Post time!
Scale as needed.		 18m 10s
Workout Scaled
Laurie Hines 10/22/2018 Premier Martial Arts/Grand River CrossFit 10/22/2018 The Sucky Seven Deadlift Edition
7 rounds for time of :
7 Deadlift at bodyweight
7 Burpees
7 Toes to bar
Post time!
Scale as needed.
 12m 07s
Workout Scaled
Laurie Hines 10/18/2018 Premier Martial Arts/Grand River CrossFit 10/17/2018 3-6-9-12-15-18 reps of:
Single arm push press each arm 35/20lbs
Box Jumps 24/20

Post time!
Scale as needed.		 10m 30s
Workout Scaled
Laurie Hines 10/16/2018 Premier Martial Arts/Grand River CrossFit None Cortastic 17m 05s
Performed as RX
Laurie Hines 10/12/2018 Premier Martial Arts/Grand River CrossFit 10/12/2018 JACKIE
1000m Row
50 Thrusters 45lbs
30 Pull-ups

Post time!
Scale as needed		 11m 13s
Workout Scaled
Laurie Hines 10/10/2018 Premier Martial Arts/Grand River CrossFit 10/10/2018 3 rounds for time
21 Deadlifts @135/95
15 Barbell Facing Burpees
9 DB Push Jerks 40/25

Post time!
Scale as needed.		 12m 15s
Workout Scaled
Laurie Hines 10/05/2018 Premier Martial Arts/Grand River CrossFit Challenge of the week Oct 1-5, 2018 For time:
Buy In: 20 Weighted Sit-ups 20/14lbs
Then
8 rounds of:
8 DB Push Press 35/20lbs
8 DB Step ups Right leg 20/16
8 DB Step ups Left leg 20/16
Then
Cash out: 20 weighted Sit-ups 20/14lbs

Post time!
Scale as needed.		 15m 43s
Workout Scaled
Laurie Hines 10/03/2018 Premier Martial Arts/Grand River CrossFit 10/03/2018 3x3min AMRAPs
3 Deadlifts 225/155lbs
6 Push-ups
9 KB Swings 50/35lbs

1min Break between rounds.
Post total reps.
 173 reps
Workout Scaled
Laurie Hines 10/01/2018 Premier Martial Arts/Grand River CrossFit 10/01/2018 12min AMRAP
30 Double Under
20 Sit-ups
10 Back Squats 95/65lbs

Post rounds & reps!
Scale as needed.
 5 rounds 22 reps
Workout Scaled
Laurie Hines 09/28/2018 Premier Martial Arts/Grand River CrossFit 09/28/2018 30-20-10 reps
Knees to Elbows
Wall Balls 20/14lbs
2min Rest
30-20-10 reps
Double Unders
Wall Balls

Post total time including break!
Scale as needed.		 13m 57s
Workout Scaled
Laurie Hines 09/19/2018 Premier Martial Arts/Grand River CrossFit 09/16/2018 21-15-9 reps of
Power Clean 95/65lbs
Front Rack Lunge 95/65lbs
Push Jerk

Post Time:

Post time!
Scale as needed.
 11m 47s
Workout Scaled
Laurie Hines 09/17/2018 Premier Martial Arts/Grand River CrossFit 09/17/2018 3 Rounds for time:
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups


Post time!
Scale as needed.
 11m 11s
Workout Scaled
Laurie Hines 09/12/2018 Premier Martial Arts/Grand River CrossFit 09/12/2018 21-15-9 reps of:
Sumo-deadlift highpull 75lbs/55lbs
Burpees

Post time!
 8m 27s
Workout Scaled
Laurie Hines 09/10/2018 Premier Martial Arts/Grand River CrossFit 09/10/2018 10min AMRAP:
3 Thrusters 95/65lbs
5 Toes to Bar
7 Box Jumps 24/20

Post rounds and reps!
Scale as needed.		 8 rounds 7 reps
Workout Scaled
Laurie Hines 09/07/2018 Premier Martial Arts/Grand River CrossFit 09/07/2018 5 rounds
5 Power Snatch 75/45lbs
10 Push-ups
15 Walking Lunges

Post time!
Scale as needed.		 9m 29s
Workout Scaled
Laurie Hines 09/05/2018 Premier Martial Arts/Grand River CrossFit 09/05/2018 5 rounds for time of:
24 Sit-ups
12 Single arm (alternating) DB Push Jerks 50/35lbs

Post time!
Scale as needed.
 10m 27s
Workout Scaled
Laurie Hines 08/30/2018 Premier Martial Arts/Grand River CrossFit 08/29/2018 2 rounds of:
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Sumo-deadlift highpull (75/55lbs)

Rest 2 Minutes Between Rounds
Post total reps!
Scale as needed.		 115 reps
Workout Scaled
Laurie Hines 08/27/2018 Premier Martial Arts/Grand River CrossFit 08/27/2018 10min EMOM
2 Power cleans 135/95
4 Toes to Bar

Perfect score is 10 rounds.If you can't finish a round in the minute, you must wait until next minute to start.

Scale as needed.
 10 rounds 0 reps
Workout Scaled
Laurie Hines 08/25/2018 Premier Martial Arts/Grand River CrossFit 08/24/2018 4 rounds for Time:
400m run/row
10 Box Jumps 24"/20"
15 Push-ups
20 Air Squats

Post time!
Scale as needed.		 20m 10s
Workout Scaled
Laurie Hines 08/24/2018 Premier Martial Arts/Grand River CrossFit 08/24/2018 4 rounds for Time:
400m run/row
10 Box Jumps 24"/20"
15 Push-ups
20 Air Squats

Post time!
Scale as needed.		 20m 10s
Workout Scaled
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