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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 01/29/2018 Premier Martial Arts/Grand River CrossFit 01/29/2018 15min AMRAP of:
3 Toes to bar
5 Wall Balls 20/14lbs
7 Sit-ups

Post rounds and reps!

LVL1M: 8min, HKR
LVL1: 10min, HKR
LVL2: K2E
LVL3: RX'd

 15 rounds 3 reps
Workout Scaled
Laurie Hines 01/26/2018 Premier Martial Arts/Grand River CrossFit 01/26/2018 9min AMRAP, 6min AMRAP, 3min AMRAP
3 Pull-ups
6 Burpees
9 Jump Squats 45/35lbs
Rest 3min between AMRAPs

Post total reps!
Scale as needed!

 219 reps
Workout Scaled
Laurie Hines 01/22/2018 Premier Martial Arts/Grand River CrossFit 01/22/2018 For Time:
EMOM
Alternate each minute of
Row for calories 1st minute
6 Deadlifts @ BW 2nd minute
Workout finished at 100 calories

Post time!
LVL1M: Light weight
LVL1: 65% bodyweight
LVL2: 80% BW
LVL3: RX'd		 14m 14s
Workout Scaled
Laurie Hines 01/19/2018 Premier Martial Arts/Grand River CrossFit 01/19/2018 4 rounds
3min of:
10 KB Swings 50/35lbs
250m Row
Max Reps Hand Release Push-ups
1min Rest between rounds!

Post total push-ups!
LVL1M: 2 rounds, light weight
LVL1: 3 rounds, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd
Compare to Jan 27, 2017
 131 reps
Workout Scaled
Laurie Hines 01/17/2018 Premier Martial Arts/Grand River CrossFit 01/17/2018 10min AMARP:
3 Power Cleans 135/95lbs
6 Pull-ups
9 sit-ups

Post rounds & reps!
LVL1M: 6min, light weight, mod pull-ups
LVL1: 8min, 95/65lbs, mod, pull-ups
LVL2: 115/85lbs, mod pull-ups
LVL3: Rx'd		 8 rounds 12 reps
Workout Scaled
Laurie Hines 01/15/2018 Premier Martial Arts/Grand River CrossFit cortastic good mornings, leg levers, sit ups and plank 16m 04s
Performed as RX
Laurie Hines 01/11/2018 Premier Martial Arts/Grand River CrossFit 01/11/2018 6 rounds for time of:
20/15 Calorie row
15 Air Squats

Post time!
Scale as needed.
 12m 30s
Performed as RX
Laurie Hines 01/09/2018 Premier Martial Arts/Grand River CrossFit 01/08/2018 4 Rounds for time:
5 DB Push Press 40/25lbs
10 Mountain climbers
15 KB swings 50/35lbs

LVL1M: light weight
LVL1: 30/15lbs, 35/20lbs
LVL2: 35/20lbs, 40/25lbs
LVL3: RX'd		 4m 24s
Workout Scaled
Laurie Hines 01/04/2018 Premier Martial Arts/Grand River CrossFit 01/04/2018 Rowing
5x250m
45 sec rest between

Post fastest interval!

 1m 05s
Performed as RX
Laurie Hines 01/03/2018 Premier Martial Arts/Grand River CrossFit 01/03/2018 6 rounds for time:
10 Deadlifts 135/95lbs
10 Push ups

Post time!
LVL1M: 3 rounds, light weight
LVL1: 4 rounds, 95/75lbs
LVL2: 115/85lbs
LVL3: Rx'd
 6m 53s
Performed as RX
Laurie Hines 01/02/2018 Premier Martial Arts/Grand River CrossFit Cortastic 25 good morinings
40 leg levers
50 sit ups
2 min plank
20 good mornings
30 leg levers
40 sit ups
11/2 min planks
15 good mornings
20 leg levers
30 sit ups
1 min plank		 18m 00s
Performed as RX
Laurie Hines 12/19/2017 Premier Martial Arts/Grand River CrossFit 12/18/2017 10-9-8-7-6-5-4-3-2-1 Reps for time:
Push-ups
Squats

Post Time!
LVL1M: 5-1 reps
LVL1: 8-1 reps
LVL2: RX'd
LVL3: RX'd		 3m 48s
Performed as RX
Laurie Hines 12/05/2017 Premier Martial Arts/Grand River CrossFit Tabata core 8 rounds of 20 seconds of work, followed by 10 seconds of rest:
Plank
Sit-ups
Plank
V-sits
Score is total sit-ups & v-sits 		165 reps
Performed as RX
Laurie Hines 12/02/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Nov 27 - Dec 2, 2017 10 rounds of:
7 Hand Release Push-ups
7 Wall Balls 20/14lbs

LVL1M: 5 rounds
LVL1: 8 rounds
LVL2: RX'd
LVL3: RX'd		 9m 00s
Performed as RX
Laurie Hines 11/29/2017 Premier Martial Arts/Grand River CrossFit 11/29/2017 10min AMRAP:
15 Box Jumps 24/20
5 Pull ups
15 DB Push Press 35/20lbs

Post total rounds & reps!
LVL1M: 6min 8 reps each, step ups 20"/16", light weight, mod pull-ups
LVL1: 8min step ups 20"/16", 25/10lbs, mod pull-ups,
LVL2: step ups, 30/15lbs, mod pull-ups
LVL3: RX'd box jumps!		 3 rounds 26 reps
Workout Scaled
Laurie Hines 11/28/2017 Premier Martial Arts/Grand River CrossFit 11/27/2017 For Time:
By in: 100 Double Unders
100 Air Squats 25/15lb plate hold
Cash out: 50 walking lunges

Post time!
LVL1M: 50 squats, singles
LVL1: 75 squats, double skips
LVL2:Triple skips
LVL3: RX'd 		8m 46s
Workout Scaled
Laurie Hines 11/28/2017 Premier Martial Arts/Grand River CrossFit 11/28/2017 Power Clean
3-3-3-3-3-3-3

Post heaviest load!
 80 lbs
Performed as RX
Laurie Hines 11/24/2017 Premier Martial Arts/Grand River CrossFit 11/24/2017 Ascending Ladder in 8min
2 Wall-Balls 20/15lbs
2 Kettle bell swings 50/35
2 Sit-ups

Add two reps per round. Post total reps!

LVL1M:4mi, light weight
LVL1: 6min, 40/25lbs
LVL2: 45/30lbs
LVL3: RX'd		 140 reps
Performed as RX
Laurie Hines 11/22/2017 Premier Martial Arts/Grand River CrossFit 11/22/2017 21-15-9 reps of:
DB Push Press 40/25lbs
Pull-ups
Sit-ups

Post time!
LVL1M: light weight, Mod. Pull-ups
LVL1: 30/15lbs, Mod. pull-ups
LVL2: 35/20lbs Mod. pull-ups
LVL3: RX'd		 6m 35s
Workout Scaled
Laurie Hines 11/20/2017 Premier Martial Arts/Grand River CrossFit 11/20/2017 30-20-10 reps of
Push ups
SA DB Snatches (Alternating) 35/20lbs
V-sits

Post time!
LVL1M: 20-10 reps, light weight, sit-ups
LVL1: 25/10lbs
LVL2: 30/15lbs
LVL3: Rx'd		 9m 27s
Performed as RX
Laurie Hines 11/10/2017 Premier Martial Arts/Grand River CrossFit 11/10/2017 21-15-9 reps of:
V-sits
Air Squats
Power Snatch 75/45lbs

Post time!
LVL1M: light weight
LVL1: 55/25lbs
LVL2: 65/35lbs
LVL3: Rx'd		 6m 53s
Performed as RX
Laurie Hines 11/09/2017 Premier Martial Arts/Grand River CrossFit 11/09/2017 Rowing
3x500m
1min 30sec rest between.

Post fastest interval!
 2m 12s
Performed as RX
Laurie Hines 11/07/2017 Premier Martial Arts/Grand River CrossFit 11/06/2017 3 rounds
1min at each station. Rest 1min after each round
Single arm dumbbell snatch (alt arms) 35/20lbs
Wall Balls 20/15lbs
Pull-ups

Score = total number of reps added together.

LVL1M: 25/10lbs, low targets, mod. Pull-ups
LVL1: 30/15lbs, low targets, mod. Pull-ups
LVL2: Mod. Pull-ups
LVL3: RX'd		 195 reps
Workout Scaled
Laurie Hines 11/03/2017 Premier Martial Arts/Grand River CrossFit 11/03/2017 3 rounds for time
20 Front Rack Lunges 95/65lbs
20 Air Squats
20/15 Calorie Row

Post time!
LVL1M: light weight
LVL1: 75/45lbs
LVL2: 85/55lbs
LVL3: Rx'd		 10m 28s
Workout Scaled
Laurie Hines 11/01/2017 Premier Martial Arts/Grand River CrossFit 11/01/2017 6min AMRAP of:
35 Double Unders
7 V-sits
7 Push Press 95/65lbs

Post total rounds & reps!
LVL1M: single skips,sit-ups, light weight
LVL1: doubles, 75/45lbs
LVL2: triples, 85/55lbs
LVL3: Rx'd		 3 rounds 38 reps
Workout Scaled
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