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Athlete Date Sort Location Workout Name Description Results
Laurie Hines 10/31/2017 Premier Martial Arts/Grand River CrossFit 10/31/2017 Floor Press
5-5-3-3-1 reps

Post heaviest load!
 65 lbs
Performed as RX
Laurie Hines 10/30/2017 Premier Martial Arts/Grand River CrossFit 10/30/2017 5 rounds for time
5 Power Snatch 95/65lbs
10 Box Jumps 24/20

Post time!
LVL1M: 3 rounds light weight, 20"/16"
LVL1: 4 rounds, 75/45lbs, 20"/16"
LVL2: 85/55lbs
LVL 3: RX'd		 6m 31s
Workout Scaled
Laurie Hines 10/28/2017 Premier Martial Arts/Grand River CrossFit 10/28/2017 WTF
For Time:
1mile Run
10 Pull ups
10 Box Jumps 24/20
10 Front Squats 95/65
10 Bent Rows 95/65
10 Goblet Squats (KB) 50/35
10 Hang Cleans 95/65
10 Wall Balls 20/14
10 Thrusters 95/65
10 Push ups
10 Double unders
1mile run

40min Timecap!

Post time!
Scale as needed.		 39m 30s
Workout Scaled
Laurie Hines 10/25/2017 Premier Martial Arts/Grand River CrossFit 10/25/2017 12min AMRAP:
8 Hang Power Cleans 95/65
8 Front Squats 95/65lbs
8 Bar Facing Burpees
8 Pull-ups

Post rounds & reps!
LVL1M: 8min, light weight, mod pull-ups
LVL1: 10min, 75/45lbs, mod pull-ups
LVL2: 85/55lbs, mod pull-ups
LVL3: Rx'd		 4 rounds 3 reps
Workout Scaled
Laurie Hines 10/23/2017 Premier Martial Arts/Grand River CrossFit 10/23/2017 15min AMRAP:
5 Burpees
10 Squats 20/14lbs med ball
5 Burpees
10 Sit ups 20/14lbs med ball
5 Burpees
10 Overhead walking Lunges 20/14lb med ball

Post total rounds & reps!
LVL1M: 10min, no med ball
LVL1: 12min, 14/10lbs
LVL2: Rx'd
LVL3: Rx'd		 4 rounds 15 reps
Performed as RX
Laurie Hines 10/19/2017 Premier Martial Arts/Grand River CrossFit 10/19/2017 Run or Row
200m
400m
600m
800m
Rest as needed between.
Post total Time!
 13m 00s
Performed as RX
Laurie Hines 10/18/2017 Premier Martial Arts/Grand River CrossFit 10/18/2017 5 Rounds for time of:
5 Front Squats 115lbs/85lbs
7 Box Jumps 24"/20"
9 Sit-ups

Post Time!
LVL1M: 3rounds,light weight, 20/16
LVL1: 4rounds, 95lbs/65lbs, 24/16
LVL2: 105/75lbs
LVL3: RX'd
Compare to Oct 21, 2015
 6m 58s
Workout Scaled
Laurie Hines 10/17/2017 Premier Martial Arts/Grand River CrossFit 10/17/2017 Deadlift
5-5-3-3-1

Post heaviest load.
 145 lbs
Performed as RX
Laurie Hines 10/16/2017 Premier Martial Arts/Grand River CrossFit 10/16/2017 7min AMRAP
5 Burpees
5 Sumo Deadlifts 75/55lbs
5 Push Press 75/55lbs

Post rounds & reps.
LVL1M: 3 rounds, light weight
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: RX'd		 5 rounds 5 reps
Performed as RX
Laurie Hines 10/13/2017 Premier Martial Arts/Grand River CrossFit 10/13/2017 Front Squat
3-3-3-3-3-3-3

Post heaviest load!
 75 lbs
Performed as RX
Laurie Hines 10/12/2017 Premier Martial Arts/Grand River CrossFit 10/12/2017 Run or Row
6x400m, 1min rest between

Post fastest interval!

 1m 43s
Performed as RX
Laurie Hines 10/11/2017 Premier Martial Arts/Grand River CrossFit 10/11/2017 21-15-9 reps of:
DB Squat Clean Thrusters 35/20lbs
V-sits

Post time!
LVL1M: light weight, sit-ups
LVL1: 25/10lbs, sit-ups
LVL2: 30/15lbs
LVL3: Rx'd
 5m 53s
Workout Scaled
Laurie Hines 10/10/2017 Premier Martial Arts/Grand River CrossFit 10/10/2017 3 rounds for time:
10 Pull-ups
15 KB Swings 50/35lbs
20 Push-ups

Post time!
LVL1M: mod. pull ups, light weight
LVL1: mod pull ups, 40/25lbs
LVL2: mod pull-ups, 45/30lbs
LVL 3: Rx'd		 5m 48s
Workout Scaled
Laurie Hines 10/06/2017 Premier Martial Arts/Grand River CrossFit Challenge of the Week Oct 2-6, 2017 6 2min rounds of:
Calorie Row 20/15
Max Clean & Jerk 115/85lbs
1min rest between

Post total reps! Calories and reps added together.
Scale as needed.
 122 reps
Workout Scaled
Laurie Hines 10/04/2017 Premier Martial Arts/Grand River CrossFit 10/04/2017 3 rounds for time:
20 sit ups
15 Burpees
10 SDHP 75/55lbs

Post time!
LVL1M: light weight, 10reps each
LVL1: 55/35lbs
LVL2: 65/45lbs
LVL3: Rx'd		 9m 22s
Performed as RX
Laurie Hines 10/03/2017 Premier Martial Arts/Grand River CrossFit 10/02/2017 8min AMRAP
3 Power Cleans 115/85lbs
6 Push-ups
9 KB Swings 50/35lbs

Post total rounds & reps

LVL1M: 4min, light weight
LVL1: 6min, 95/65lbs, 40/25lbs
LVL2: 105/75lbs, 45/30lbs
LVL3: RX'd
Compare to Oct 21, 2016
 7 rounds 0 reps
Workout Scaled
Laurie Hines 09/29/2017 Premier Martial Arts/Grand River CrossFit 09/29/2017 4 Rounds for Max Reps
30sec Double Unders
30sec Push-ups
30sec Break
Record total number of reps added together.

LVL1M: Single Skips
LVL1: Double skips (2 skips =1rep)
LVL2: Triple skips (3skips =1rep)
LVL3: RX'd		 161 reps
Workout Scaled
Laurie Hines 09/27/2017 Premier Martial Arts/Grand River CrossFit 09/27/2017 10min AMRAP:
3 Thrusters 95/65lbs
5 Burpees
7 Box Jumps 24/20

Post rounds and reps!
LVL1M: 5min, light weight, 20/16"
LVL1: 8min, 75/45lbs, 20"/16"
LVL2: 85/55lbs,
LVL3: RX'd

 6 rounds 0 reps
Workout Scaled
Laurie Hines 09/25/2017 Premier Martial Arts/Grand River CrossFit 09/25/2017 4 Rounds for time:
500m Row
15 Floor Press 105/65lbs
20min Time Cap!

Post time!
LVL1M: 2 rounds, 250m row, light weight
LVL1: 3 rounds, 95/55lbs
LVL2: RX'd
LVL3: Rxd + 115/75lbs
 19m 05s
Workout Scaled
Laurie Hines 09/22/2017 Premier Martial Arts/Grand River CrossFit 09/22/2017 For Time:
400m Run
Tabata Burpees
400m Run

Time Bonus! Remove 1 sec from time for every burpee that you perform at end of workout.

Post time!
 7m 26s
Performed as RX
Laurie Hines 09/20/2017 Premier Martial Arts/Grand River CrossFit 09/20/2017 Annie
50-40-30-20-10 reps of:
Double Unders
Sit ups

Post time!
Scale as needed.
 10m 29s
Workout Scaled
Laurie Hines 09/18/2017 Premier Martial Arts/Grand River CrossFit 09/18/2017 21-15-9 reps of
Front Squats 115/85lbs
Weighted Sit-ups 20/14lbs med balls

Post time!
LVL1M: 15-9 reps, light weight, sit-ups
LVL1: 95/65lbs
LVL2: 105/75lbs
LVL3: RX'd
 6m 08s
Workout Scaled
Laurie Hines 09/14/2017 Premier Martial Arts/Grand River CrossFit 09/14/2017 Run or Row
400m
1min Rest
400m
1min Rest
200m


Post time including rest!		 6m 29s
Performed as RX
Laurie Hines 09/13/2017 Premier Martial Arts/Grand River CrossFit 09/13/2017 4 rounds
6 Hang Power cleans 95/65lbs
6 Front Squats 95/65lbs
12 V-sits

Post time!
LVL1M: 2 rounds, light weight, sit ups
LVL1: 3 rounds, 75/45lbs
LVL2: 85/55lbs
LVL3: Rxd
 4m 12s
Workout Scaled
Laurie Hines 09/11/2017 Premier Martial Arts/Grand River CrossFit 09/11/2017 For Time:
10 Squats at 60% Body Weight
200m Row
20 Squats
400m Row
30 Squats
600m Row

LVL1M; Air Squats,
LVL1: 40% body weight
LVL2: RX'd
LVL3: 65% Body weight
Compare to Sept 21, 2015
 11m 05s
Workout Scaled
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