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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 03/28/2018 Premier Martial Arts/Grand River CrossFit Challenge of the Week Mar 26-29, 2018 Slap Happy
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Post total reps including double unders!
Scaling/modifications available on gym whiteboard.		 416 reps
Workout Scaled
Laurie Hines 03/27/2018 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 29s
Workout Scaled
Laurie Hines 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		 9m 23s
Workout Scaled
Laurie Hines 03/19/2018 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		 14m 20s
Workout Scaled
Laurie Hines 03/14/2018 Premier Martial Arts/Grand River CrossFit 03/14/2018 10min AMRAP of:
5 Ground to Overhead 115/85lbs
10 Sit-ups
15 Air Squats

Post rounds & reps!
LVL1M: 6min light weight
LVL1: 8min 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd		 6 rounds 25 reps
Workout Scaled
Laurie Hines 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		 7m 08s
Workout Scaled
Laurie Hines 03/09/2018 Premier Martial Arts/Grand River CrossFit 03/09/2018 4 rounds for Time:
5 Power Cleans 115/85lbs
10 Wall Balls 20/15lbs
15 Sit-ups

Post time!
LVL1M:2 rounds, light weight
LVL1: 3 rounds, 95/65
LVL2: 105/75lbs
LVL3: RX'd		 5m 49s
Workout Scaled
Laurie Hines 03/08/2018 Premier Martial Arts/Grand River CrossFit 03/08/2018 Rowing
6x150m
1min rest between

Post fastest interval!
 0m 35s
Performed as RX
Laurie Hines 03/07/2018 Premier Martial Arts/Grand River CrossFit 03/07/2018 12min AMRAP
10 KB Swings 50/35lbs
10 Walking Lunges
10 Sit-ups

Post rounds & Reps!
LVL1M: 8min, light weight,
LVL1: 10min, 40/25lbs,
LVL2: 45/30lbs
LVL3: RX'd		 9 rounds 4 reps
Workout Scaled
Laurie Hines 03/06/2018 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		 4m 39s
Workout Scaled
Laurie Hines 03/02/2018 Premier Martial Arts/Grand River CrossFit 03/02/2018 6 rounds for time of:
7 Back Squats 95/65lbs
7 Push up - Hand release
7 Box Jumps 24/20

Post time!
LVL1M: 3 rounds, light weight, 20/16"
LVL1: 4 rounds, 75/45lbs, 20/16"
LVL2: 85/55lbs
LVL3: Rx'd		 9m 37s
Workout Scaled
Laurie Hines 03/01/2018 Premier Martial Arts/Grand River CrossFit 03/01/2018 Row 25-20-15-10-5 calories
Double unders 50-40-30-20-10

Post time!
LVL1M: 15-5, 10-30, single skips
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd
Compare to Aug 17, 2015
 11m 48s
Workout Scaled
Laurie Hines 03/01/2018 Premier Martial Arts/Grand River CrossFit None 8 min of
5 back squat 75lbs
10 sit ups		 8 rounds 2 reps
Performed as RX
Laurie Hines 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 		4m 17s
Workout Scaled
Laurie Hines 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		 6m 30s
Workout Scaled
Laurie Hines 02/23/2018 Premier Martial Arts/Grand River CrossFit 02/23/2018 10-8-6-4-2 reps of:
Hang Power Clean 95/65lbs
Sit-ups

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: RX'd		 2m 55s
Workout Scaled
Laurie Hines 02/21/2018 Premier Martial Arts/Grand River CrossFit 02/21/2018 5 rounds for time:
6 DB Clean & Jerk 40/25lbs
250m Row

Post Time.
LVL1M: 3 rounds, light weight
LVL1: 30/15lbs
LVL2: 35/20lbs
LVL3: RX'd		 10m 02s
Workout Scaled
Laurie Hines 02/16/2018 Premier Martial Arts/Grand River CrossFit 02/16/2018 DG
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35/20 pound Dumbbell thruster, 8 reps
35/20 pound Dumbbell walking lunge, 12 steps

Post rounds and reps
LVL1M: 5min, light weight
LVL1: 8min, 25/10lbs
LVL2: 30/15lbs
LVL3: RX'd		 5 rounds 18 reps
Workout Scaled
Laurie Hines 02/15/2018 Premier Martial Arts/Grand River CrossFit 02/15/2018 Rowing
2x750m
1min Rest between

Post total time including breaks!
 8m 38s
Performed as RX
Laurie Hines 02/12/2018 Premier Martial Arts/Grand River CrossFit None 8 min of:
3 back squats 85lbs
5 burpees		 8 rounds 1 reps
Performed as RX
Laurie Hines 02/09/2018 Premier Martial Arts/Grand River CrossFit 02/10/2018 For Time:
Buy In: 75 Double Under
5 Rounds of:
100m Row
10 Burpees
10 Sit-ups
Cash Out: 100 Squats

Post time!
LVL1M: Single skips, 3 rounds
LVL1: Double skips
LVL2: Triple skips
LVL3: RX'd		 17m 20s
Performed as RX
Laurie Hines 02/08/2018 Premier Martial Arts/Grand River CrossFit 02/07/2018 12-9-6-3 reps of
Clean & Jerk 95/65lbs
After each round 30 Double Unders.

Post time!
Scale as needed.		 5m 35s
Workout Scaled
Laurie Hines 02/06/2018 Premier Martial Arts/Grand River CrossFit 02/05/2018 4 rounds for time
10 KB Swings 50/35lbs
10 V sits
10 Box Jumps 24"/20"

Post time!
LVL1M: light weight,20"/16"
LVL1: 40/25lbs, 20/16
LVL2: 45/30lbs,
LVL3: RX'd		 6m 10s
Workout Scaled
Laurie Hines 02/02/2018 Premier Martial Arts/Grand River CrossFit 02/02/2018 8min AMRAP:
8 Push Press 75/45lbs
8 Squats 75/45lbs
8 Box Jumps 24/20

Post rounds and reps.

LVL1M: 4min, light weight, 20/16
LVL1: 6min, 55/25lbs, 20/16
LVL2: 65/35lbs
LVL3: RX'd		 4 rounds 23 reps
Workout Scaled
Laurie Hines 01/31/2018 Premier Martial Arts/Grand River CrossFit 01/31/2018 1-2-3-4-5-6-7-8-9-10 reps
Deadlifts 185/135lbs
Burpees over bar

Post time!
LVL1M: light weight
LVL1: 135/95lbs
LVL2: 155/115lbs
LVL3: Rx'd		 10m 46s
Workout Scaled
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